10/25/2016

Palo Duro CrossFit – CrossFit

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Weightlifting

Run or Row 1 Mile, then you have exactly 5 minutes to establish a 1 Rep Max Front Squat

1-Mile Run (Time)

Max Effort 1-Mile Run

1600m (1 Mile) Row (Time)

Row 1 Mile for Time

Front Squat (5 Minutes to Establish 1RM)

Workout of the Day

Metcon (AMRAP – Reps)

With a 10 Minute Running Clock perform the following for TOTAL reps

1:00 Max Pull-ups

1:00 Max Sit-ups

1:00 Max Deadlifts (135/95)

2:00 Max Calorie Row

2:00 Max Burpees

1:00 Max Deadlifts

1:00 Max Sit-ups

1:00 Max Pull-ups
Rx+ options = (Must choose at least 2 for RX+)

Strict/Weighted Pull-ups

Strict/Weighted Sit-ups

185/135 Deadlift