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Bandit CrossFit WOD–Thursday, November 6, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

Spend 15 minutes practicing obstacles.

This is your last chance before the race during class!

Conditioning

3: 500m Row (Time)

Max Effort 500m Row
Try to PR. Don’t save anything for the 2K row. The focus is the 500m.

Also, row an easy 60-70% 500m to loosen up before your PR attempt.

Wait 10 minutes before you row your 2k.

4: 2k Row (Time)

Max Effort 2k Row

The post Bandit CrossFit WOD–Thursday, November 6, 2014 appeared first on Bandit CrossFit.

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