1/22/2020

Palo Duro CrossFit – CrossFit

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Weightlifting

Start at 60% of your 1 RM and build to AHAP.

Bench Press (5 Reps EOMOM for 10 Minutes )

Workout of the Day

Metcon (Time)

For Time

10-1; 1-10 Ladder

10 Burpee Box Jump-overs

01 Sumo Deadlift

09 Burpee Box Jump-overs

02 Sumo Deadlifts

08 Burpee Box Jump-overs

03 Sumo Deadlifts

07 Burpee Box Jump-overs

04 Sumo Deadlifts

06 Burpee Box Jump-overs

05 Sumo Deadlifts

05 Burpee Box Jump-overs

06 Sumo Deadlifts

04 Burpee Box Jump-overs

07 Sumo Deadlifts

03 Burpee Box Jump-overs

08 Sumo Deadlifts

02 Burpee Box Jump-overs

09 Sumo Deadlifts

01 Burpee Box Jump-over

10 Sumo Deadlifts
Rx= 24/20, 185/135

Rx+= 30/24, 225/155