09/21/2018

Palo Duro CrossFit – Crossfit Bad to the Bow

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Conditioning

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Bench Press (4 x 5)

Deadlift (4 x 4)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

In Partners..

14 Minute AMRAP.

10 Dumbbell Snatches

10 Pull Ups

10 Dumbbell Thrusters

10 Ring Dips

10 Dumbbell Power Cleans

10 Push Ups
Partner 1 – will do DB movements

Partners 2 – will do Body weight movements

switch each round of BW and DB movements,