Bandit CrossFit WOD

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD

Main – CrossFit

This is a good one. We don’t have time for anything else but this. Please make sure that you do the standard Bandit Warmup very thoroughly.

View Public Whiteboard


1: Crossover Symmetry (No Measure)

2: Metcon (No Measure)

Outlaw Connectivity:


3: Metcon (Time)

For time:

(Further Scaling options for hs walk and double unders will be listed and discussed on the board)

50 UB DU
15 UB KB Swing (53/35)
30 Ft UB HS Walk
100m UB Farmer Carry (53/35)
75 UB DU
60 ft UB HS Walk
100m UB Farmer Carry (53/35)
100 UB DU
90 ft UB HS Walk
100m UB Farmer Carry (53/35)

Penalties will be incurred for breaking up sets. Penalties must be done afterward, not during.

*2 attempts max on DU, on second fail complete remaining reps in burpees at the end of the workout
*1 attempt on KBS, no penalty, just get the reps unbroken!
*3 attempts @ HS Walk, complete remaining number of feet in AD Calories at end of workout
*if farmer carry is dropped complete 10 burpees before starting again
Type the details of the metcon

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