Bandit CrossFit WOD–Wednesday, January 21, 2015

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

3 rounds for quality:

10 sling shot squats against wall, tempo 33×1

7 perfect pushups

5 strict toes to bar

Strength

3: High Bar Back Squat (15 minutes to find 5RM)

4: Metcon (Weight)

EMOM x 12 min:

Odd min: 5 BS @ 85% of 5RM

Even min: 30 sec Hollow rock or hold

Conditioning

5: 500m Row (Time)

Max Effort 500m Row

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