4/24/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Snatch + Snatch Balance + Snatch + Overhead Squat

12 minute EOMOM

Touch and go.

Begin with 65% for first 3 sets then build.

Workout of the Day

Metcon (2 Rounds for time)

At 0:00:

50 Wallballs (20/14, 10’9′, Rx+=Heavier)

50 Push-ups

At 10:00:

50 Ring Dips (Rx+=20 Ring or Bar Muscle-ups)

30/21 Calorie Row
**Strict 20 Minute Time Cap. You will log the time each round takes you to finish. If you finish under the 10:00 mark, you will have rest. If the first round takes you 6:00, you will have earned 4:00 of rest. Then, if the 2nd round takes you 6:00, then your total time will end up being 12:00.