03/28/2017

Palo Duro CrossFit – CrossFit

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Conditioning

Tabata Calorie Row (Calories)

8 Rounds – 20 secs of work/10 secs of rest for TOTAL calories rowed.

Tabata Toes to Bar (AMRAP – Reps)

8 Rounds – 20 secs of work/10 secs of rest for TOTAL toes-to-bar performed.

Workout of the Day

Metcon (AMRAP – Reps)

EMOM for 16 Minutes

Even minutes:

3 Chest to Bar Pull-ups

6 Deadlifts (185/135)

Odd minutes:

7 Deficit Push-ups (4/2”)*

Max Box Jump Overs (24/20)
*Men use a 45lb plate under toes, women use a 25lb plate under toes.

Rx+= 3 Ring Muscle ups instead of CTB. Box Jump ALL the way overs.