5/18/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

1 Bear Complex (1 Complex EOMOM for 10 Minutes )

Power Clean + Front Squat

+ Jerk + Back Squat + Jerk.

Begin at 60% and build

Workout of the Day

Metcon (4 Rounds for reps)

Tabata

Ring Rows (Rx+= Ring Muscle-ups)

Overhead Squats (95/65, Rx+=135/95)

Weighted Sit-ups (15/10)

Hanging Knee Raises (Rx+=Toes-to-Bar)
*Tabata is 20 Secs of work and 10 Secs of rest for 08 Rounds.

*Take time between each movement to record TOTAL reps completed in the 8 rounds.