06/18/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Split Jerk (02 Reps EOMOM for 10 Minutes )

Workout of the Day

Metcon (3 Rounds for reps)

3 Rounds For Reps:

In a 5:00 Window Complete:

400m Run or 500m Row

2 Max Unbroken Sets**

**Round 1: Pull-ups (Rx+=Chest-to-bar)

**Round 2: Overhead Squats (95/65, Rx+=135/95)

**Round 3: Pull-ups

(Rx+= Bar Muscle-ups)
Round 1: 0:00-5:00

Round 2: 5:00-10:00

Round 3: 10:00-15:00