Bandit CrossFit WOD–Tuesday, June 3, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Squatting Quad Clean Warm up (No Measure)

Strength

3: Clean and Jerk (1 @ 85% every 30 seconds for 4 minutes)

Conditioning

4: 500m Row (Time)

Max Effort 500m Row
10 x 500m row @ 2k pace, rest 1-2 min (as time allows)

Log your best effort. But, note this is not for PRs. This is at your 2k Pace, which is slower than a ME 500 meter row.

Strength/Skill

If time allows.

5: Metcon (No Measure)

1a) KB Goblet Lunge
4x 8 e/l AHAP, rest 60 sec

1b) Strict Weighted Pullups
4×8 AHAP, rest 60 sec

Homework

Outlaw Connectivity Work: http://theoutlawway.com/2014/05/25/140526-4/

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