11/25/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM for 10 Minutes

Even: 06 Sumo Deadlifts

Odd: 03 Negative Pull-ups

Sumo Deadlift (06 Reps EOMOM for 10 Minutes )

Gymnastics

Negative Pull-Ups (03 Reps EOMOM for 10 Minutes )

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

05 Dumbbell Push Jerks (35s/20s, Rx+=50s/35s)

07 Box Jumps (24/20, Rx+=30/24)
Dumbbell Push Jerk: https://www.crossfit.com/essentials/the-dumbbell-push-jerk