01/15/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Bench Press (05 Reps EOMOM for 10 Minutes )

1 Set @ 65%

1 Set @ 70%

1 Set @ 75%

1 Set @ 85%

1 Set AHAP

Workout of the Day

When you fail, pick ONE of the movements and continue until you fail in that movement and then move to sit-ups.

Death by Thruster & Pull-up (AMRAP – Rounds and Reps)

At the start of minute 1, do 1 Thruster & 1 Pull-up.

At the start of minute 2, do 2 Thrusters & 2 Pull-ups.

Continue pattern until you cannot complete the movement with the minute.

When you fail, do sit-ups until minute 20

Rx=95/65 & Chin-over-bar Pull-ups

Rx+= Heavier &/or Chest-to-Bar Pull-ups