04/30/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Front Squat

6 Reps @ 65-70%

3 Reps @ 70-75%

6 Reps @ 65-70%

3 Reps @ 75-80%

6 Reps @ 65-70%

3 Reps @ 80-85%

Conditioning

Metcon (Time)

For Time:

500m Row

400m Run

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

10 Box Jumps (24/20, Rx+=30/24)

10 Kettle Bell Snatches (5L/5R, 53/35, Rx+=Heavier)

***The Kicker***

Starting at the top of Minute 01 and EMOM

01 Cluster (95/65, Rx+=135/95, Beast Mode 185/135)