Bandit CrossFit WOD–Wednesday, July 9, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: (No Measure)

2 Rounds:

20 Front Rack Walking Lunge Steps (HAP)
20 Arch Rocks (or hold for :30)
10 Dumb Bell Push Press (HAP)
10 Ring Dips

Strength

3.1: Front Squat (1×10@ 50%)

3.2: Front Squat (1×8@ 55%)

3.3: Front Squat (1×8@ 60%)

3.4: Front Squat (1×8 @ 70%)

3.5: Front Squat (1×8@ 75%)

3.6: Front Squat (1×8@ 80%)

Conditioning

4: Metcon (Time)

3 Rounds:

800m run
10 Sandbag Over Shoulder (40#/20#)
30 TTB
rest 1:1

Ladies: may also use a med ball.

Level 3 men, use a stone, select RX+. Level 3 women, use a 40# sandbag, select RX+.

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