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WOD

Bandit CrossFit WOD–Monday, March 31, 2014

Published by on March 31, 2014 5:00 am

Main – CrossFit

Last day to do Open WOD 14.5
All others, Open Gym, your work is posted below.

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Warm-up

1: Crossover Symmetry (No Measure)

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

Conditioning

2: CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Conditioning

Run 1 Mile

(log time)

then do AMRAP

3: 1-Mile Run (Time)

Max Effort 1-Mile Run
100% effort!!

4: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Box Jumps 24/20″
10 Kettlebell Swings 53/35#
250 meter row

1 meter = 1 rep
Each round = 270 reps total

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