05/03/2017

Palo Duro CrossFit – CrossFit

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Weightlifting

Pause 3 Full Seconds at the Bottom of the Squat.

Paused Front Squat (4 x 5)

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 70% of 1RM

Workout of the Day

Metcon (Time)

3 Rounds for Time:

200m Run

30 Wall Balls (20/14, 10’/9′)

10 Burpee Pull-ups (men use high bar, women use low bar)
*If you need to scale the pull-ups, do all 10 burpees together all 10 pull-ups together.