Bandit CrossFit WOD–Wednesday, February 11, 2015

Main – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Jerk Balance (3×5, HAP)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Conditioning

3: Metcon (Time)

For Time:

30-20-10:

Vertical Bell KB Swings (53/35)

Pullups

Level 4: 70/53, Chest to Bar

Level 2 and 1: Use whatever scaling necessary.

After Party

4: Metcon (No Measure)

4 x 15 Tuck Crunch + 20 hollow Body Rocks

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