Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Pair UP Throw DOWN 21‘ (Time)

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.

Rx’d

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees