02/27/2019

Palo Duro CrossFit – CrossFit

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Gymnastics

Muscle-Up + Hand Stand Hold EMOM (AMRAP – Reps)

EMOM for 10 Minutes:

Odd: 30 seconds of Max Ring Muscle-Ups

Even: 30 second Handstand Hold

*Score is number of Ring Muscle-Ups

*Scale = 3 Ring Rows + 3 Ring dips

*RX+ = 25′ Handstand walk

Workout of the Day

Metcon (5 Rounds for reps)

Every 03 Minutes for 05 Rounds

05 Squat Cleans (95/65, Rx+=135/95, Beast Mode=155/105)

05 Pull-ups (Rx+= Bar Muscle-ups)

Max Devil Press (35/20, Rx+=50/35)
Devil Press: https://www.youtube.com/watch?v=_-iCGodEZNo