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Bandit CrossFit WOD–May 20, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

2: Metcon (Weight)

FS/BS: 3/6 x 3 sets @ 94% of Monday’s weight

Conditioning

3: Metcon (No Measure)

Part 1:

1 mile run time trial.

*time each 400m time

If you don’t have a GPS watch or App to track your splits, it will be easiest to run 4×400’s and note your time at each turnaround at the gym. Then we can subtract and determine the fastest round after you are done.

—rest 6 min—

Part 2:

4x400m run @ fastest 400m pace from the mile time trial

rest 1:1

Scaling Note:

If your mile time is longer than 10 minutes, change this to an 800 meter time trial. Time yourself at each 200 meter interval. (If you do not have a GPS watch it will make it easier if you do this with four trips to the stop sign and back.)

Then run 4×200 at the same pace as your fastest 200. Same rest: 1:1.

LOG RESULTS IN FIELDS BELOW

1-Mile Run (Time)

Max Effort 1-Mile Run

400m Run (Time)

Max Effort 400m Run
Log your fastest interval in the results. Post the others in the comments.

800m Run (Time)

Max Effort 800m Run

200 meter run (Time)

Log your fastest time in the results. Post the other three in the comments.

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