Bandit CrossFit – CrossFit
Warm-up
1: Metcon (Time)
Teams of 2
2 Rounds:
6 x 200 Meter Run
6 x 300 Meter Row
Athletes alternate through in order, performing 3 intervals at each station before moving on.
So, this means each person will do three runs (alternating back and forth) before they do three rows. Then repeat.
Conditioning
2: Metcon (AMRAP – Reps)
Complete the following with a partner:
20 MIN AMRAP:
Partner #1 will run 400m
Partner #2 will perform max rep tire flips while partner #1 is running.
Switch when partner #1 returns and repeat this process until time runs out.
Score is # of tire flips.
The post Bandit CrossFit WOD–Saturday, November 7, 2015 appeared first on Bandit CrossFit.
