09/03/2019

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Skill Work

Negative Pull-Ups (Max Set EOMOM for 12 Minutes )

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

0:00-5:00

Buy-in: 400m Run

AMRAP in 05 Minutes

35 Double Unders (2:1 Singles)

09 Thrusters (50/35)

5:00-8:00 Rest 3 Minutes

8:00-12:00

Buy-in: 200m Run

AMRAP in 04 Minutes

35 Double Unders

09 Thrusters

12:00-15:00 Rest 3 Minutes

15:00-18:00

Buy-in: 100m Run (to street & back)

AMRAP in 03 Minutes

35 Double Unders

09 Thrusters

*Pick up each round where you left off in the last