4/30/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

1 Front Squat + 2 Back Squats (1 Complex EOMOM for 12 Minutes )

Use the same bar. Perform front squat, re-rack, then perform 2 back squats.

All sets performed at 75% of your Front Squat 1RM

Workout of the Day

Metcon (Time)

For Time

10 Pull-ups (Rx+= 05 Bar Muscle-ups)

40 Overhead Lunge Steps

10 Pull-ups

30 Dumbbell Snatches

10 Pull-ups

20 Push-press, 10 each arm

10 Pull-ups

10 Turkish get-ups

10 Pull-ups

Rx= One Dumbbell 35/20

Rx+= One Dumbbell 50/35