Bandit CrossFit WOD–Tuesday, May 27, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Snatch Warmup (No Measure)

Strength

3: High Bar Back Squat (12 minutes to find 3RM)

Conditioning

4: 5k Row (Time)

Max Effort 5k Row
Please row at 60% effort.

After Party

Metcon (AMRAP – Reps)

Tabata Air Dyne and Pistols

20 sec ME AirDyne, 10 sec rest
20 sec ME pistols, 10 sec rest

8 rounds

Score=ME cal + ME pistol reps

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