06/09/2022

Palo Duro CrossFit – CrossFit

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Conditioning

0:00-8:00: Max Effort 800m Run

8:00-12:00: Max Effort 400m Run

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

Workout of the Day

Metcon (4 Rounds for reps)

For Reps (Each Round)

0:00 – 4:00 (Round 1)

20 Alt Dumbbell Snatches (50/35)

10 Burpees over Dumbbell

20 Weighted Box Step-ups (20/16, 50/35)

4:00 – 8:00 (Round 2)

Max Row (Cals)

8:00 – 12:00 (Round 3)

20 Wallball Shots (10/09, 20/14)

03 Wall-Walks

20 Ring Dips

12:00 – 16:00 (Round 4)

Max Row (Cals)