12/21/2020

Palo Duro CrossFit – CrossFit

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Skill Work

Pack an extra sock or knee sleeve and learn how to guard against rope burns today. If you’re already a pro at climbing the rope, work on a different technique or even give leg-less a shot!

Rope Climb (10 Minutes of Work)

Workout of the Day

Metcon (AMRAP – Reps)

24 Minute Partner Workout!

02 Kettlebell Swings (53/35)

02 Box Jumps (24/20)

04 Kettlebell Swings (53/35)

04 Box Jumps (24/20)

….

Increase By (2) Reps Until Time.

*You Go, I Go Format

Partner 01 will do the set of 02 BJ & 02 KB Swings, then Partner 2 will do the SAME set before both partners move to the next set of 04 reps.
Rep Chart:

Set / Total Reps

02 / 08 reps

04 / 24 reps

06 / 48 reps

08 / 80 reps

10 / 120 reps

12 / 168 reps

14 / 224 reps

16 / 288 reps

18 / 360 reps

20 / 440 reps

22 / 528 reps

24 / 624 reps