Bandit CrossFit WOD–Wednesday, May 21, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Strength

2: Bench Press (15 minutes to find 1RM)

3.1: High Bar Back Squat (1×4@ 80%)

3.2: High Bar Back Squat (1×4@ 85%)

3.3: High Bar Back Squat (1×4 @ 90%)

3.4: High Bar Back Squat (1×4 @ 85%)

3.5: High Bar Back Squat (1×4 @ 80%)

Conditioning

4: Metcon (Time)

21-15-9

Power Clean (95/65)
TTB
KB Swing (70/53)

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