Community Workout

Palo Duro CrossFit – CrossFit

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

AMRAP in 20 Minutes

0:00-9:00 While Partner 1 Rows 15/12 (Men/Women) Calories, Partner 2 completes as many rounds & reps as possible of:

05 Burpees (Rx+= Devil’s Press 35/20)

10 Kettle Bell Swings (53/35)

Switch after each completed row and pick up where the other partner left off.

-2 Minutes of Rest –

11:00-20:00 While Partner 1 Completes 20 Box Step ups (20/16), Partner 2 completes as many rounds & reps as possible of:

05 PVC Pipe Overhead Squats (Rx+=AHAP)

10 Sit-ups (Rx+=Weighted 35/20)

Switch after each completed row and pick up where the other partner left off.