Main – CrossFit
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.
Strength
Do the following sets every 60 seconds:
3.1: Front Squat (1×6 @ 50%)
3.2: Front Squat (1×5 @ 60%)
3.3: Front Squat (1×4 @ 70%)
3.4: Front Squat (1×3 @ 80%)
3.5: Front Squat (1×2 @ 85%)
3.6: Front Squat (4×2 @ 90%)
3.7: Front Squat (1×8 @ 70%)
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 min:
6 C2B Pullups
6 Alt DB Snatch (55/35)
The post Bandit CrossFit WOD–Wednesday, December 3, 2014 appeared first on Bandit CrossFit.
