Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Max Double Under in 1 Minute (AMRAP – Reps)
Strength
Warm up to your 60% Front Squat, then complete the following Every 60 seconds:
3.1: Front Squat (1×2 @ 60%)
3.2: Front Squat (1×2 @ 70%)
3.3: Front Squat (1×2 @ 80%)
3.4: Front Squat (6×1 @ 85%)
Conditioning
4: Metcon (Time)
3 Rounds:
1k Row
30 Burpees
30 Kettlbell Swings 53/32#
Level 2, 1: Scale Kettlebells and burpees accordingly. Note scaling in comments.
Level 4:
3 Rounds:
1k Row
30 Burpees Over Rower
30 GHD Situps
The post Bandit CrossFit WOD–Wednesday, October 28, 2014 appeared first on Bandit CrossFit.
