Bandit CrossFit WOD–Friday, October 24, 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)

3: Max Double Under in 1 Minute (AMRAP – Reps)

Strength

4: Deadlift (5×1 @ 80%)

Conditioning

5: Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

8 Hang Power Snatch (115/75)

8 Burpee Over Bar

Level 4: 135/95

Level 2: 95/55

Level 1: 75/35

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