07/22/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

3/5 Squat Complex (01 Complex E3MOM for 15 Minutes)

03 Front Squats

05 Back Squats
Start at 60% of your 1 RM Front Squat and build to AHAP!

Workout of the Day

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*