Palo Duro CrossFit – CrossFit
Negative Pull-Ups (5 Max Effort Sets )
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)
EMOM for 21:
Minute 1: 12/08 Calorie Row
Minute 2: 3 Clean & Jerks (115/75)
Minute 3: 8 Burpees
*Score in rounds. If you maintain all 21 Rounds; score=21. If you fail to complete work in a round, that round is your score. If you fail in minute 8; score=8. If you fail, KEEP going for the full 21 minutes!