04/08/2020

Palo Duro CrossFit – CrossFit at Home

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Conditioning

5K (5000 Meters/3.1 Miles) Run or Row

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds for Rounds & Reps

AMRAP in 3 Minutes

8 Alternating Single Arm Squat Cleans

10 Lateral Hops Over Weight (L/R=2)

Rest 1 Minute after the 3 Minute Round

*Start the next round where you left off on the last.

*Have a barbell? Do Squat Cleans!