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Bandit CrossFit WOD–Thursday, June 12, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Basketball (No Measure)

Divide into teams and play basketball for 10 minutes.

Each basket scored is a 3 burpee penalty for the opposing team.

Team A scores 10 baskets, Team B does 30 burpees. Penalties work both ways. Meaning if Team B scores 8 baskets, Team A must do 24 burpees.

If teams are uneven, then sub players at least every two minutes.

3: Slack Line (No Measure)

Spend 10 minutes taking turns walking on the slack line.

Use PVC pipe for support.

Conditioning

4: Metcon (Time)

4 rounds for time

Sprint down hill
Backwards bear crawl up hill
20 Med ball toss 30/20 (you may also use atlas stones. they are 60#, mark rx+ if you use them)

25 minute time cap

The post Bandit CrossFit WOD–Thursday, June 12, 2014 appeared first on Bandit CrossFit.

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