Burn the Bird

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Burn the Bird (Time)

For Time:

30 Clean-and-Jerks (95/65, Rx+=135/95)

– Rest 05 minutes –

Then, 05 Rounds of:

15 Calorie Bike

15 Kettlebell Swings (53/35)

– Rest 04 minutes –

Then, 04 Rounds of:

04 Pull-Ups

08 Push-Ups

16 Air Squats

– Rest 03 minutes –

Then, 03 rounds of:

15 Box Jumps (24/20, Rx+=Higher)

15 Calorie Row

– Rest 02 minutes –

Then, 02 Rounds of:

20 Wall-balls (20/14, Rx+=Heavier)

30 Sit-Ups

– Rest 01 minute –

Finally, perform:

50 Burpees