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.
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
Outlaw Connectivity:
http://theoutlawway.com/2014/06/03/140604-3/
Conditioning
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
25 UB KBS
60 ft UB HS Walk
100m UB Farmer Carry (53/35)
100 UB DU
35 UB KBS
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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