11/29/2021

Palo Duro CrossFit – CrossFit

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Conditioning

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

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

15 Straight Arm Weight Plate Sit-ups (25/15)

20 DB Snatches (50/35)

25 Lateral Hops over DB (L/R=1)
https://www.youtube.com/watch?v=y-BkLY8jyuw