Main – CrossFit
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Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Power Clean + Power Jerk + Split Jerk (1+1+1 Every 90 seconds for 12 minutes @ 70%)
Conditioning
3: 1000m Row (Time)
Max Effort 1000m Row
4x1000m row, rest 1:1 all @ 85%-90% of 2k pace and within 5-10 sec of each other
Log the fastest time in results. Post the other times to comments.
The post Bandit CrossFit WOD–Tuesday, September 9, 2014 appeared first on Bandit CrossFit.
