10/17/2017

Palo Duro CrossFit – CrossFit

Metcon

Muscle-Up + Hand Stand Hold EMOM (AMRAP – Reps)

EMOM for 10 Minutes:

Odd: 30 seconds of Max Ring Muscle-Ups

Even: 30 second Handstand Hold

*Score is number of Ring Muscle-Ups

*Scale = 3 Ring Rows + 3 Ring dips

*RX+ = 25′ Handstand walk

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

40 Wall Balls (20/14, 10’/9′)

20 Alternating Dumbbell Snatch (35/20, Rx+=50/35)

200m Run or 300m Row