04/09/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

01 Set EOMOM for 10 Minutes

03 Sets of 05 Reps @ 75-80%

02 Sets of 03 Reps @ 80-85%

Front Squat (03 Sets of 05, 02 Sets of 03)

Workout of the Day

Metcon (4 Rounds for reps)

04 Rounds for Reps

02 Minute Max Calorie Row

02 Minute Max **

-Rest 01 Minute –

Score is Calories + Movement reps combined.

**Round 01: Max Kettlebell Swings (53/35, Rx+=Heavier)

**Round 02: Max Ring Dips (Rx+=Ring Muscle-ups)

**Round 03: Max Kettlebell Taters (53/35, Rx+=Heavier)

**Round 04: Max Pull-ups (Rx+= Chest-to-Bar)