01/18/2016
Palo Duro CrossFit – CrossFit
Weightlifting
Floor Press (4 reps EMOM (alternating) for 12 Minutes )
*In Partners complete 4 Reps Every OTHER minute (alternating minutes) for 12 Minutes.
Workout of the Day
Metcon (AMRAP – Reps)
Partner WOD
AMRAP in 14 Minutes (reps)
While one partner completes
10 Lateral Bar Hops (L/R=1)
10 Hand Release Push Ups
The other partner completes
As many Med Ball Thrusters (20/14) as possible.
*Keep a running total of Med Ball Thrusters
*The score will be TOTAL Med Ball Thrusters between the two partners.
**If there needs to be a group of 3, the 3 partners will choose 1 partner to be the “common partner.” The group will have 2 Bars & 2 Med Balls. The group will switch movements when the “common partner” completes the 10 & 10 set. The “common partner” will switch back to the 10 & 10 set only after BOTH other partners complete the 10 & 10 set. Each partner will keep count of their own thrusters and then add that amount to the “common partner’s” thruster total.