04/03/2019

Palo Duro CrossFit – CrossFit

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Conditioning

Conditioning Complex

800m Run

40 Burpees

05 Minutes to Establish 1 Rep Squat Clean Max

(You MAY have opening weight loaded on bar)

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

40 Burpees for Time

Squat Clean (05 Minutes to Establish 1 Rep Max)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

25 Ground to Overhead (Plate 45/25)

50 Air Squats (Rx+=26 Pistols)

25 Pull-ups (12 Ring Muscle-ups)