02/13/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EOMOM for 12 minutes (6 rounds):

3-3-2-2-1-1 Back Squat

3-3-2-2-1-1 Deadlift

Setup 2 bars, one on the rack for squats and one on the ground for deadlifts. In the first 2 Minutes perform 3 squats and 3 deadlifts. Rest in remaining time. Repeat. Then perform 2 squats and 2 deadlifts. Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.

Back Squat (3-3-2-2-1-1)

Deadlift (3-3-2-2-1-1)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 08 Minutes

12 Dumbbell Snatch (L/R=2, 50/35)

12 Dumbbell Goblet Squat (50/35)

48 Double Unders

1600m (1 Mile) Row (Time)

Row 1 Mile for Time