11/15/2021

Palo Duro CrossFit – CrossFit

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Weightlifting

1 Push Jerk + 1 Split Jerk (1 Complex EOMOM for 10 Minutes)

Workout of the Day

Baseline (Time)

For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Bonus Treat

November 2021 Challenge (AMRAP – Rounds and Reps)

AMRAP in 03 Minutes

20 Double unders (Scaled = 2:1 Single-unders)

10 Wall-Balls (25/20, 10’9′, Scaled = 20/14)

40 Double unders

10 Wall-Balls

60 Double unders

10 Wall-Balls

*Continue increasing pattern if time remains

*Games standards for Wall-balls

*Every single under counts as 1 rep in scaled division