Bandit CrossFit – CrossFit
Today we are participating with CrossFit Ocean Springs, Gulfport CrossFit and several other gyms in the first “Neighborhood WOD Party!” The WOD we are doing is being done at all of the participating CrossFit gyms.
We’re looking for the Fittest Man, Woman and Gym! There are three divisions.
Check out the full details here: http://crossfitoceansprings.com/neighborhood-wod-party-1/
Warm-up
1: Squatting Quad Clean Warm up (No Measure)
2: Metcon (No Measure)
Finish your warmup with two rounds of the following:
10 Goblet Squats
200 meter run
5 Burpees
10 Box Jumps
Conditioning
3: Neighborhood WOD Party 15.1 (AMRAP – Reps)
12 min
5 Hang Cleans 165/115
10 Box Jump Overs 24/20
200m Run (20/10pts)
10 Front Squats 165/115
5 Bar Over Burpees
Notes/Standards:
The Run: If you are back inside on the run you get 20pts
If you are out the door on the run when the clock expires you get 10 points as long as you continue and finish the run
Bar Over Burpees: You don’t have to extend when jumping over the bar but you all know what gaming the system looks like and don’t allow it
Score will be in total reps: Max points per round=50
SCALED:
12 min
5 Hang Cleans 115/75
10 Box Jump Overs 20/14 (14”=4x 45’s)
200m Run (20/10pts)
10 Front Squats 115/75
5 Bar Over Burpees
BEGINNER:
12 min
5 Hang Cleans 75/35
10 Box Step Overs 24/20
200m Run (20/10pts)
10 Front Squats 75/35
5 Bar Over Burpees
The post Bandit CrossFit WOD–Friday, November 13, 2015 appeared first on Bandit CrossFit.
