09/06/2017

Palo Duro CrossFit – CrossFit

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Skill Work

Metcon (AMRAP – Reps)

6 minute AMRAP:

7 Ring Rows

*aim to do 7 unbroken ring rows each set

* Score is total Ring Rows

Metcon (AMRAP – Reps)

6 minute AMRAP:

7 Med Ball Cleans (20/14)

*aim to do 7 Med Ball Cleans each set.

*Score is total Med Ball Cleans

Workout of the Day

Metcon (AMRAP – Reps)

EMOM for 18 Minutes

Partner 1:

05 Burpees

Max Overhead Squats (95/65)

Partner 2: Bar Hang
*Switch positions after every minute. You each have one minute to finish the burpees and max OH Squats. While Partner 1 completes the reps, Partner 2 is hanging from a pull-up bar. Work can only be done while partner is actively hanging. Switch every minute.

*Score is TOTAL Overhead Squats completed by both partners combined.