Palo Duro CrossFit – CrossFit

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Single Arm Dumbell Press (Tabata Right Arm, Tabata Left Arm (35/20))

Full Tabata with Right Arm (8 sets)

Full Tabata with Left Arm (8 sets)

*Presses should be strict

*Score is TOTAL Presses on both sides combined.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 08 Minutes

10 Deadlifts (205/125)

30 Weighted Sit-ups (20/10)*

– Rest 2 Minutes –

AMRAP in 08 Minutes

10 Med Ball Step-ups (24″/20″, 20/14)

20 Ring Dips
*Weight on sit-ups should be “light.” The idea is not to create bulky muscle mass, but with high reps, create lean muscle mass.

Score is TOTAL Rounds and Reps added together. Pick up in the 2nd AMRAP where you ran out of time in the 1st.