09/30/2016

Announcements

*ENDURANCE TEST 1*

2000/1600m Row

25 Toes-to-Bar

1 Mile Run

25 Toes-to-Bar

80/60 Bike Cals

We would like to see EVERY athlete take this test at least 1 time in September and/or October. You can take this test in place of any WOD on any day! Scale as needed.

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Palo Duro CrossFit – CrossFit

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Cardio

12 Minutes to Complete 2 max effort sets in each movement.

2 Minute Max Distance Row x 2

2 Minute Max Double Unders x 2

2 Minute Challenge (Distance Row) (Distance)

2 Minute Challenge (Distance Row) (Distance)

Gymnastics

2 Minute Double Under Challenge (AMRAP – Reps)

2 Minute Double Under Challenge (AMRAP – Reps)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

200m Run

30 Front Squats (95/65, Rx+=135/95)

30/20 Ring Push-ups