7/20/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Overhead Squat (12 Minutes to Establish a 1 RM Overhead Squat)

Suggested Build:

5 @ 55%

4 @ 65%

3 @ 75%

2 @ 90%

1 Rep Max Attempt

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

15 Goblet Squats (35/20, Rx+=50/35)

10 Hang Power Cleans (35/20, Rx+=50/35)

05 Bar Muscle-ups (scale = 5 Pull-ups & 5 Ring Dips)