Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Reverse Hypers (3×12, HAP)
Strength
3: Deadlift (3×5 @ 85%)
If you haven’t been lifting on this cycle faithfully, please do not do this high of a percent. We have three more Fridays of lifting, a rest Friday, and then a retest for a new max. Almost there!!
Conditioning
4: Metcon (Time)
For Time:
20-calorie row
30 box jump overs, 24 / 20
40 wall-ball shots, 20/14
50 Kettlebell Swings
40 wall-ball shots, 20/14
30 box jump overs, 24/20
20-calorie row
The post Bandit CrossFit WOD–Friday, January 2, 2014 appeared first on Bandit CrossFit.
