03/13/2018
Palo Duro CrossFit – CrossFit
Weightlifting
1 Front Squat + 2 Back Squats (1 Set EOMOM for 12 Minutes )
Use the same bar. Perform front squat, re-rack, then perform 2 back squats.
All sets performed at 75% of your Front Squat 1RM
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 Minutes
0:00-3:00 – 2 Rounds
04 Wallballs (20/14, 10’/9′)
02 Hand-release Push-ups (Rx+= Handstand Push-ups)
3:00-6:00 – 2 Rounds
06 Wallballs
03 Hand-release or Handstand Push-ups
6:00-9:00 – 2 Rounds
08 Wallballs
04 Hand-release or Handstand Push-ups
9:00-12:00 – 2 Rounds
10 Wallballs
05 Hand-release or Handstand Push-ups
12:00-15:00 – 2 Rounds
12 Wallballs
06 Hand-release or Handstand Push-ups
15:00-18:00 – 2 Rounds
14 Wallballs
07 Hand-release or Handstand Push-ups
*Do NOT move on to next set until time.
*If you finish the 12th round before minute 18:00, indicate time in notes.
*If you fail, indicate rounds and reps completed as your “Score” but find a rep scheme that you can continue to complete in the 3 minute time windows.