Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Spend 10 minutes working on Spartan Skills:
Rope Climb
Cargo Net
Traverse Wall
Monkey Bars
Conditioning
2: Metcon (AMRAP – Rounds and Reps)
40 MIN AMRAP:
20 Calorie Ski
1 Cargo Net
5 Tire Flips
1 Traverse Wall
200 Meter med ball carry (must hold in front) 20/14#
1 Rope Climb
400 meter run
Every movement/exercise is worth 2 points. If you start something, but don’t finish at the cutoff, you get 1 point for starting.
One round = 14 points.
So, if you finish two rounds, and finish 3 tire flips into the third round, your score is 2+5.
If you fail rope, traverse, or cargo, you must do 30 burpee penalty each time before moving on.
Burpees do not count for any points.
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