08/12/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

15 Minutes to Establish 1 Rep Max Clean. Record it under the “Clean” portion and under the “Power Clean” or “Squat Clean” based on which technique you implemented.

Clean

Power Clean

Squat Clean

Workout of the Day

Metcon (Time)

For Time:

400m Run

10 Ground to Overhead (w/Plate 45/25)

40 Single Arm Dumbbell Push-press (35/20, Rx+=50/35)

10 Ground to Overhead

40 Goblet Squats (50/35, Rx+= Heavier)

10 Ground to Overhead

400m Run