Bandit CrossFit WOD–Saturday, February 27, 2015

Main – CrossFit

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Warm-up

1: Metcon (No Measure)

1 round for quality:

500 meter row

10 kettlebell swings

10 goblet squats

10 strict press

5 burpees

2: Turkish Get Up (Work to a 1RM (each arm) (use dumb bell))

Conditioning

#3 is for those of you who have already done the Open.

3: Metcon (Time)

Stretch and mobilize and warm-up any sore parts of your body from Open WOD

Conditioning:

4 Rounds:

8 Mtn Climbers E/L

100 yard sprint

8 Mtn Climbers E/L

Rest 4:1

4: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

4.2: CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

4.3: CrossFit Games Open 15.1 Teens (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17

4.4: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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