Bandit CrossFit WOD–Wednesday, January 14, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Jerk Warmup (No Measure)

Strength/Skill

3: Metcon (Time)

4 rounds:

10 Shoulder to OH (135/95) + 40 DU

If you do not have double unders, practice them for 1 minute each round.

Conditioning

4: Metcon (Time)

For Time:

400 meter run

50 Wall balls 20/14

30 C2B pullups

400 meter run

sub ring rows for C2B pullups if you are unable to do 5+ UB strict pullups, or if you are injured.

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