1/22/2018

Palo Duro CrossFit – CrossFit

Weightlifting

Bear Complex (1 Set EOMOM for 10 Minutes )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
In 5 sets build to a 1 complex max.

Workout of the Day

18.Zero (Time)

21-15-09

Dumbbell Snatch(50/35, Scaled = 35/20)

Burpee over Dumbbell

*Dumbbell cannot change hands overhead in the snatch.

*Burpees cannot be stepped back or stepped up to be counted as “RX.”

Conditioning

2k Row (Time)

Max Effort 2k Row