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Bandit CrossFit WOD–Thursday, August 14, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

Skill Work:

2a. 3x 2 Monkey Bar passes
2b. 3x 2 rope climbs
2c. 3x 2 Traverse Wall

When you see 2a, 2b and 2c, that means to super set them. You must be finished with these things by the 15-20 minute mark. If not, you must move on to conditioning. Please get your sandbags for the WOD ready during this time, too.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

40 min AMRAP:

400 meter run
200 meter sanbag carry 40/20#
20 walking lunges
10 pushups

wear a weight vest, if you like. Note the weight used in comments and click RX+

Score:

Run = 1 point, must finish
Sandbag carry = 2 points, 1 point to stop sign, 1 point back to garage door.

Each round is worth 33 points.

The post Bandit CrossFit WOD–Thursday, August 14, 2014 appeared first on Bandit CrossFit.

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