03/09/2020

Palo Duro CrossFit – CrossFit

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Weightlifting

You will have one barbell and use the same weight for the Good Mornings and the Back Squats. TABATA is 8 Rounds of work, 20 Sec of Work & 10 Sec of Rest. You will record your LOWEST Set of Each.

Good Mornings (8 Sets, Record LOWEST Set)

Back Squat (8 Sets, Record LOWEST Set)

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in 17 Minutes

03 Devil’s Press

06 Chest-to-Bar Pull-ups

04 Devil’s Press

08 Chest-to-Bar Pull-ups

05 Devil’s Press

10 Chest-to-Bar Pull-ups

06 Devil’s Press

12 Chest-to-Bar Pull-ups

07 Devil’s Press

14 Chest-to-Bar Pull-ups

Etc… Continue pattern

Rx=35s/20s

Rx+= 50s/35s

Rx+= 1/2 Rep Bar Muscle-ups

Beast Mode = Both!