Bandit CrossFit WOD–Friday, September 19, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

3: Metcon (No Measure)

Every 30 seconds for 5 minutes:

1 muscle up negative

Conditioning

4: Beach Brawl 2014 Ind. WOD # 4 (Time)

RX:
25 Wallballs 20/14# to 10/9′
25 Toes to bar
25 Shoulder to Overhead 135/85#
25 Deadlift 205/135#
25 Burpee Box Jump Overs 24/20″

———————-

Scaled:
25 Wallballs 14/10# to 10/9′
25 Kettlebell Swings 53/35#
25 Shoulder to Overhead 95/65#
25 Deadlifts 185/115#
25 Box Jump Overs 24/20″

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