09/07/2017

Palo Duro CrossFit – Bad to the Bow

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Metcon

Skill Work

Warm-up (No Measure)

3 minutes with Coach Zach:

– Dumbbell Push Press

– Box Step-Ups

-Row

3 minutes with Coach G:

– Sit-Ups

– Burpees

– 200m Run

Metcon (AMRAP – Reps)

Partner Workout in 22 Minutes.

0:00-10:00

Partner 1: 200m row

Partner 2: 5 Dumbbell Push Press (35/20)

As many box step ups as possible. (35/20)

-2 minute rest-

12:00-22:00

Partner 1: 200m Run

PArtner 2:10 Burpees

As Many Sit-ups as Possible

In groups of 2 Complete As Many Reps As Possible of Step-Ups and Sit-Ups within the 22 minute window