Bandit CrossFit WOD–Thursday, May 8, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Strength/Skill

2: Reverse Hypers (3×12 HAP, –rest 60 seconds)

3: Tabata Hollow/Arch (Floor) (Tabata)

Alternate between hollow and arch position tabata-style.

Strength

4: Deadlift (8 min to est 3rm)

Conditioning

5: Metcon (Time)

4 rounds for time
10 Push Press 95/75#
20 KBS 53/35#
Shuttle Run

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