1/23/2020

Palo Duro CrossFit – CrossFit

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

20 Pull-ups (Rx+=1/2 Reps Muscle-ups)

25 Love Taps (L/R=1, Over standing 35lb Dumbbell)

Conditioning

Score = total reps of Kettlebell Swings completed.

Handstand Conditioning (AMRAP – Reps)

AMRAP in 04 Minutes

03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

Continue to add 03 Swings per round, followed by Hold or Walk.

– Rest 2:00 –

AMRAP in 04 Minutes

03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

Continue to add 03 Swings per round, followed by Hold or Walk.

Rx = 53/35

Rx+=Heavier