12/12/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EOMOM for 10 Minutes

Each set As Heavy As Possible!

Push Jerk (3 Sets of 3 Reps)

5 Sets of 3 Reps

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 07 Minutes

15 Back Squat (95/65, Rx+=135/95)

15 Lateral Bar Hops (L/R=1)

Conditioning

**Make sure you record each round and rest 30 seconds after each round.

Metcon (5 Rounds for reps)

5 Rounds:

:90 Seconds of Work / :30 Seconds of Rest

20/14 Calorie Row

Max Push-ups (Rx+=Ring Push-ups)