Bandit CrossFit WOD–Monday, November 3, 2014

Main – CrossFit

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Warm-up

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.

Strength

Do the following sets every 90 seconds.

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×8@ 60%)

3.3: High Bar Back Squat (1×5 @ 70%)

3.4: High Bar Back Squat (1×4 @ 80%)

3.5: High Bar Back Squat (1×3 @ 90%)

3.6: High Bar Back Squat (3×1 @ 95%)

3.7: High Bar Back Squat (1×10 @ 80%)

Conditioning

4: Metcon (AMRAP – Reps)

8 min AMRAP:

60 Cal Row

30 HSPU

10 Ring Dips

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