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Bandit CrossFit WOD–Thursday, September 22, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Bike, Row, Ski, Run 3-5 minutes (choose one)

Rope Climb Practice

Monkey Bar Practice

Do this for 20 minutes, then get set up for workout

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

400 meter run

100 foot bear crawl

20 cal bike

Monkey Bar pass (first do old rig, then on to new rig–and go as far as you can through it)

20 cal ski

20 Walking Lunges

100 foot farmer carry (use anything you want)

2 Rope Climbs

Run and monkey bars count as 20 reps if you finish. If you start, it counts as 10.

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