01/20/2021

Palo Duro CrossFit – CrossFit

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Weightlifting

Shoulder Press (10 Minutes to Establish a 1 Rep Max)

Workout of the Day

Metcon (AMRAP – Reps)

Ascending Ladder for 10 Minutes:

03 Strict Presses (75/55), 100 Meter Run

06 Strict Presses (75/55), 100 Meter Run

09 Strict Presses (75/55), 100 Meter Run

*Row option: 125m/100m

*100m = To street and back

*100m Run/Row counts as 01 Rep
Rep Chart

Round of / Total Reps

3 / 4

6 / 11

9 / 21

12 / 34

15 / 50

18 / 69

21 / 91

24 / 116

27 / 144

30 / 175

33 / 209