01/28/2021

Palo Duro CrossFit – CrossFit

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 04 Minutes:

27/21 Calorie Row (18/15 Bike Cals)

27 Burpees

27 Pull-ups (Rx+= Chest-to-Bar)

– Rest 04 Minutes –

AMRAP in 04 Minutes:

21/15 Calorie Row (15/11 Bike Cals)

21 Burpees

21 Toes-to-Bar

– Rest 04 Minutes –

AMRAP in 04 Minutes:

15/9 Calorie Row (11/7 Bike Cals)

15 Burpees

15 Pull-ups

– Rest 04 Minutes –

AMRAP in 04 Minutes:

09/07 Calorie Row (06/04 Bike Cals)

09 Burpees

09 Toes-to-bar

*Keep a running total of all rounds and reps.

**When time expires, in all of the AMRAPs but the last, finish the movement you’re on if your current rep count is higher than the rep count in the next round. If your rep count is lower than the next round, stop and pick up where you left off.