02/09/2021

Palo Duro CrossFit – CrossFit

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Weightlifting

15 Minutes to Complete

Bench Press (07 Sets of 03 Reps @ 80% of 1 RM)

Use the same weight on all sets

Workout of the Day

Metcon (Time)

5 Rounds for Time:

200m Run (250/200m Row, 15/10 Bike Cals)

20 Med-ball Squat Cleans (20/14)

10 Handstand Push-ups (Rx+=Deficit 4in/2in)

Male deficit = 01 45lb plate

Female deficit = 01 25lb plate