02/26/2020

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Fight Gone Bad (AMRAP – Reps)

3 rounds of:

Wall Ball (20/14) (reps)

Sumo Deadlift High-pull (75/55) (reps)

Box Jump (20/16) (reps)

Push Press (75/55) (reps)

Row (calories)

Rest

Move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score.

Bonus Treat

Core Complex

3 Rounds for Reps

:30 Sit-ups

:30 Russian Twists

:30 Flutter Kicks

:30 V-ups