10/16/2018

Palo Duro CrossFit – Crossfit Bad to the Bow

View Public Whiteboard

Weightlifting

Cluster + Hang Clean + Push Jerk (Perform 2 reps of the complex every set.)

Start at 60% of Max Clean and Jerk, then slowly build.

*No dropping the bar during the complex

Bench Press (With Dumbells 5 x 12)

Metcon (AMRAP – Rounds and Reps)

20 Jumping Alternating Lunges

Workout of the Day

Metcon (Time)

For Time

21-15-9

Wall Balls

Toes 2 Wall