Labor Day

Palo Duro CrossFit – CrossFit

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Workout of the Day

Metcon (Time)

Labor Day Partner Workout for Time

30 Deadlifts (225/155, Rx+=1.5x bodyweight)

Run 400m

30 Kettle Bell Swings (53/35, Rx+=KB Snatches)

Run 400m

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

Run 400m

30 Burpees

Run 400m

30 Pull-up (Rx+=Chest-to-bar)

Run 400m

30 Box Jumps (24/20, Rx+=30/24)

Run 400m

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

Run 400m

***Only 1 Partner working at a time. Only 1 Partner running at at time. (If you want to split the run, each run 200m) The “resting” partner must keep a Wallball (20/14) off of the ground. If the ball drops, then the team must stop and complete 10 partner Wallballs**