Main – CrossFit
Last day to do Open WOD 14.5
All others, Open Gym, your work is posted below.
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Conditioning
2: CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Conditioning
Run 1 Mile
(log time)
then do AMRAP
3: 1-Mile Run (Time)
Max Effort 1-Mile Run
100% effort!!
4: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Box Jumps 24/20″
10 Kettlebell Swings 53/35#
250 meter row
1 meter = 1 rep
Each round = 270 reps total
The post Bandit CrossFit WOD–Monday, March 31, 2014 appeared first on Bandit CrossFit.
