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Bandit CrossFit WOD–Saturday, November 7, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (Time)

Teams of 2

2 Rounds:

6 x 200 Meter Run

6 x 300 Meter Row

Athletes alternate through in order, performing 3 intervals at each station before moving on.

So, this means each person will do three runs (alternating back and forth) before they do three rows. Then repeat.

Conditioning

2: Metcon (AMRAP – Reps)

Complete the following with a partner:

20 MIN AMRAP:

Partner #1 will run 400m

Partner #2 will perform max rep tire flips while partner #1 is running.

Switch when partner #1 returns and repeat this process until time runs out.

Score is # of tire flips.

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