Bandit CrossFit WOD–Friday, January 16, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Reverse Hypers (3×12, moderate weight)

Strength

3: Deadlift (3×1 @ 95%)

This concludes our deadlift cycle. Next week, we rest, then on the 30th, we test for a new 1RM.

Conditioning

4: Metcon (Time)

4 Rounds:

10 Alt DB Snatch (55/35)

15 Goblet Squat (55/35)

250 meter row

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