Bandit CrossFit WOD–Wednesday, December 24, 2014

Main – CrossFit

Don’t forget our Christmas schedule:

AM classes only today (5 am and 9 am)
NO Class on Christmas Day
NO 5 am on December 26th

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Weightlifting

Do the following sets every 90 seconds:

3.1: Front Squat (1×8 @ 60%)

3.2: Front Squat (1×6 @ 70%)

3.3: Front Squat (1×4 @ 80%)

3.4: Front Squat (1×3 @ 85%)

3.5: Front Squat (1×2 @ 90%)

3.6: Front Squat (1×6 @ 65%)

3.7: Front Squat (1×4 @ 75%)

3.8: Front Squat (1×2 @ 85%)

3.9: Front Squat (1×1 @ 90%)

3.10: Front Squat (1×1 @ 95%)

Conditioning

4: Metcon (Time)

3 Rounds:

400m run

12 Burpees

21 KB Swings (53/35)

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