07/07/2020

Palo Duro CrossFit – CrossFit

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Weightlifting

1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (01 Rep EOMOM for 10 Minutes )

Workout of the Day

Metcon (4 Rounds for reps)

AMRAP in 03 Minutes:

• 20 Box Jump Overs (24/20)

• Max Handstand Push-ups (Rx+=Deficit)

– Rest 01 Minute –

AMRAP in 03 Minutes:

• 20 Box Jump Overs

• Max Power Snatches (Rx=60% of your 1 RM, Rx+=75%)

– Rest 01 Minute –

AMRAP in 03 Minutes:

• 20 Box Jump Overs

• Max Power Snatches (Rx=60% of your 1 RM, Rx+=75%)

– Rest 01 Minute –

AMRAP in 03 Minutes:

• 20 Box Jump Overs

• Max Handstand Push-ups (Rx+=Deficit)

*Score each AMRAP separate. Do not include the Box Jumps in your score.