12/29/2017

Palo Duro CrossFit – CrossFit

Weightlifting

1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (One Rep Max)

EOMOM for 12 minutes:

*Start at 60% and build

*No dropping

Workout of the Day

Metcon (AMRAP – Reps)

3 Rounds for Max Reps:

90 Second Row (calories)

• 30 sec Rest

90 Second Ring Dips (Rx+=Muscle-ups)

• 30 sec Rest

90 Second Single Arm Overhead Squat (35/20, Rx+=50/35)

• 30 sec Rest