*ENDURANCE TEST 1*
1 Mile Run
80/60 Bike Cals
We would like to see EVERY athlete take this test at least 1 time in September and/or October. You can take this test in place of any WOD on any day! Scale as needed.
Palo Duro CrossFit – CrossFit
Negative Bench Press (15 Minutes to Complete 05 Sets of 03 Reps)
Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.
Start at 70% of your 1 RM and build each set
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
30 Double Unders (2:1 Singles)
10 Overhead Squats (95/65, Rx+=135/95)