02/27/23

Palo Duro CrossFit – CrossFit

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Conditioning

Run or Row!

6 – 200m Sprints w/ Rest (6 Rounds for time)

Run 200m

Rest 01 Minute

Run 200m

Rest 01 Minute

Run 200m

Rest 01 Minute

Run 200m

Rest 01 Minute

Run 200m

Rest 01 Minute

Run 200m

6 – 200m/150m Sprint Rows w/ Rest (Time)

Row 200/150m

Rest 01 Minute

Row 200/150m

Rest 01 Minute

Row 200/150m

Rest 01 Minute

Row 200/150m

Rest 01 Minute

Row 200/150m

Rest 01 Minute

Row 200/150m

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

12 Back Rack Lunges

12 Back Strict Presses

12 Overhead Squats

12 Lateral Bar Hops (L/R=1)

Rx=45/35 (empty barbell)

Rx+= AHAP