Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
12 minute EMOM:
1st: 10 Front Rack Step Ups 75/35# (5 each leg)
2nd: 10 UB T2B
On step ups, make sure you stand all the way up on your working leg before touching the trailing leg to the top of the box.
Conditioning
3: Metcon (Time)
For Time:
50 Double Unders
40 Wallballs 20/14#
30 Calorie AirDyne (Row if not enough)
20 HSPU
10 Muscle Ups
Kipping HSPU ok for today.
If don’t have muscle ups, do transitions.
The post Bandit CrossFit WOD–Wednesday, December 31, 2014 appeared first on Bandit CrossFit.
