Main – CrossFit
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2a: Reverse Hypers (3×12 –HAP, rest 90 sec)
2b: Metcon (No Measure)
Back Extension
3×10
Strength
3: Deadlift (Work to 3RM)
Conditioning
4: Metcon (Time)
25 Burpees
50 Goblet Squats (53/35)
20 Burpees
40 KB Swings (53/35)
15 Burpees
30 Alt KB Snatch (53/35)
10 Burpees
20 alt KB Pistols (53/35)
5 Burpees
20 minute time cap
RX+ competitors:
800, 600, 400, 200, 100m runs instead of burpees
The post Bandit CrossFit WOD–Friday, July 25, 2014 appeared first on Bandit CrossFit.
