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WOD

Bandit CrossFit WOD–Thursday, November 10, 2016

Published by on November 10, 2016 6:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Spend 10 minutes working on Spartan Skills:

Rope Climb

Cargo Net

Traverse Wall

Monkey Bars

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

40 MIN AMRAP:

20 Calorie Ski

1 Cargo Net

5 Tire Flips

1 Traverse Wall

200 Meter med ball carry (must hold in front) 20/14#

1 Rope Climb

400 meter run

Every movement/exercise is worth 2 points. If you start something, but don’t finish at the cutoff, you get 1 point for starting.

One round = 14 points.

So, if you finish two rounds, and finish 3 tire flips into the third round, your score is 2+5.

If you fail rope, traverse, or cargo, you must do 30 burpee penalty each time before moving on.

Burpees do not count for any points.

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