09/04/2020

Palo Duro CrossFit – CrossFit

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Weightlifting

Deadlift (05 Reps EOMOM for 10 Minutes )

Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep set)

*Record heaviest set to wodify*

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

0:00-10:00 Minutes

3 Rounds

18 Pull Ups

18 Overhead Squats (95/65)

-8 minute Time Cap-

-2 Minutes of Rest –

10:00-18:00 Minutes

3 Rounds

18 Toes-To-Bar

18 Shoulder to Overhead (95/65)

-8 minute time cap-
Record TOTAL rounds and reps

Perfect score = 6 Rounds