Community Workout


Community Workout

Palo Duro CrossFit – CrossFit

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

40 Sumo Deadlift High-pulls (53/35 Rx+=Heavier)

35 Burpee Box Jump Overs (24/20, Rx+=30/24)

30 Double Dumbbell Hang Squat Cleans (35/20, Rx+=50/35)

20 Hand Release Push-ups (Rx+=Clapping)

10 Deadlifts (155/100, Rx+=225/155)
Switch as needed!


If you are doing the Competition in Hereford: Alternate Movements each round.

Partner 1 will do all of the “Weightlifting movements” in Round 1, while Partner 2 will do all “Bodyweight movements” in Round 1. Then switch for Round 2. Etc…