09/24/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM for 12 Minutes

Odd: 06 Sumo Deadlifts

Even: Max Set of Chin-ups (Rx+=Strict )

Sumo Deadlift (06 Reps EOMOM for 12 Minutes )

Start at 70% of your 1 rep max and build

Chin Ups (06 Max Sets)

Palm under bar grip

Workout of the Day

Metcon (Time)

4 Rounds for Time

12 Ring Dips (Rx+=05 Ring Muscle-ups)

24 Goblet Squats (53/35, Rx+=Heavier)