12/12/2017

Palo Duro CrossFit – CrossFit

Weightlifting

Front Squat (3 Sets of 10 Reps)

Every 3 Minutes for 9 Minutes perform 10 Front Squats:

* all sets performed at 50% of front squat 1 rep max.

* these are intended to be “speed squats” so once the squat is fully stood up, begin your decent for the next rep.

Workout of the Day

Metcon (Time)

50-40-30-20-10 Reps for Time:

Kettlebell Swings (53/35, Rx+= Heavier)

Sit-ups (Rx+=Strict)
*15 Minute Time Cap