06/13/2018

Palo Duro CrossFit – CrossFit

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Conditioning

1000m Row + 400m Run (Time)

For Time: Max Effort 1000m Row immediately into a max effort 400m run

Workout of the Day

Metcon (4 Rounds for reps)

Tabata!

Complete 8 rounds of work – 20 Seconds of work & 10 Seconds of rest – in each movement.

Squat Clean Thrusters (95/65, Rx+=115/85)

Toes-to-Wall

L-Sit Dumbbell Press (Dumbbell in each hand – 35/20, Rx+=50/35)

Weighted Box Step-ups (20″/16″, Dumbbell in each hand – 35/20, Rx+=50/35)

*Score = Keep a RUNNING total of the number completed in the 8 Rounds. Record each movement separately.