Main – CrossFit
If you have a Garmin or a stop watch, please bring it today to time your runs.
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: (No Measure)
2 rounds
12 Reverse Hypers
10 Good Mornings
3: Squatting Quad Clean Warm up (No Measure)
skip this if not finished with #2 warmup in first 10 minutes.
Strength
4: Deadlift (4×3 @ 85% — 2 min rest)
Conditioning
5.1: 800m Run (Time)
Max Effort 800m Run
800×1 Rest 3 minutes
5.2: 400m Run (Time)
Max Effort 400m Run
400×3 Rest 1:30 minutes
Log best 400, post other times in comments.
5.3: 200 meter run (Time)
200 m x 6 rest 45 seconds
rest 3x as long as the work
Log best 200, post other times in comments.
5.4: 100 m run (Time)
100 m x 9 Rest 30 seconds
Log best 100 in score, post other times in comments.
The post Bandit CrossFit WOD–Tuesday, July 1, 2014 appeared first on Bandit CrossFit.
