Main – CrossFit
Don’t forget our Christmas schedule:
AM classes only today (5 am and 9 am)
NO Class on Christmas Day
NO 5 am on December 26th
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.
Weightlifting
Do the following sets every 90 seconds:
3.1: Front Squat (1×8 @ 60%)
3.2: Front Squat (1×6 @ 70%)
3.3: Front Squat (1×4 @ 80%)
3.4: Front Squat (1×3 @ 85%)
3.5: Front Squat (1×2 @ 90%)
3.6: Front Squat (1×6 @ 65%)
3.7: Front Squat (1×4 @ 75%)
3.8: Front Squat (1×2 @ 85%)
3.9: Front Squat (1×1 @ 90%)
3.10: Front Squat (1×1 @ 95%)
Conditioning
4: Metcon (Time)
3 Rounds:
400m run
12 Burpees
21 KB Swings (53/35)
The post Bandit CrossFit WOD–Wednesday, December 24, 2014 appeared first on Bandit CrossFit.
