11/30/2016

Palo Duro CrossFit – CrossFit

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Skill Work

Farmer’s Carry (10 Down & Back Length of Gym Carries)

Take 15 Minutes and complete 10 sets.

Use Plates, Bars, Loaded Bars, or Kettle Bells.

Workout of the Day

Test 3 (AMRAP – Reps)

Tabata KB swings (53/35) &

4 mins of Back Squats (135/95).

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the LEAST number of reps performed in any of the eight intervals. Begin time for Back Squats immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of Back Squats completed.

Score=Lowest Tabata Round x Total Back Squats