9/25/17

Palo Duro CrossFit – Bad to the Bow

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Workout of the Day

Rest exactly 2 Minutes after completing Baseline to start the Metcon

Baseline (Time)

For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
* This is a full out sprint workout

Metcon

Metcon (Time)

For Time:

30 Deadlifts (155/95)

800m run
We will need…

9 Bars out:

2 Male Bars (155)

5 Female Bars (95)

2 Lighter Female (55)