HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD

Main – CrossFit

This is a good one. We don’t have time for anything else but this. Please make sure that you do the standard Bandit Warmup very thoroughly.

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Metcon (No Measure)

Outlaw Connectivity:
http://theoutlawway.com/2014/06/03/140604-3/

Conditioning

3: Metcon (Time)

For time:

(Further Scaling options for hs walk and double unders will be listed and discussed on the board)

50 UB DU
15 UB KB Swing (53/35)
30 Ft UB HS Walk
100m UB Farmer Carry (53/35)
75 UB DU
25 UB KBS
60 ft UB HS Walk
100m UB Farmer Carry (53/35)
100 UB DU
35 UB KBS
90 ft UB HS Walk
100m UB Farmer Carry (53/35)

Penalties will be incurred for breaking up sets. Penalties must be done afterward, not during.

*2 attempts max on DU, on second fail complete remaining reps in burpees at the end of the workout
*1 attempt on KBS, no penalty, just get the reps unbroken!
*3 attempts @ HS Walk, complete remaining number of feet in AD Calories at end of workout
*if farmer carry is dropped complete 10 burpees before starting again
Type the details of the metcon

The post Bandit CrossFit WOD appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!