In-House Competition

Palo Duro CrossFit – CrossFit

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Workout of the Day

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Helen (Scaled)

3 Rounds for Time

400m Run

21 Kettlebell Swings (35/26)

12 Pull-ups

Metcon (Weight)

Clean & Jerk Ladder

Metcon (AMRAP – Reps)

Tie-Breaker (RX Division)

Max Reps of 60 Seconds of Double-Unders.

Metcon (AMRAP – Reps)

Tie-Breaker (Scaled Division)

Max Reps of 60 Seconds of Single- Unders.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes (RX Division)

8 Wall-balls (20/14, 10’/9′)

8 Deadlifts (185/115)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes (Scaled Division)

8 Wall-balls (14/10, 10’/9′)

8 Deadlifts (135/95)