9/26/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Squat Clean (18 Reps total in 11 Minutes )

Minutes 1-2-3: 03 Squat Cleans (60-70%)

Minute 4: Rest

Minute 5-6-7: 02 Squat Cleans (70-76%)

Minute 8: Rest

Minutes 9-10-11: 01 Squat Clean (80-85%)

Workout of the Day

20 Minute Time cap

Metcon (Time)

4 Rounds For Time:

400 Run

15 Sumo Deadlift High Pulls (95/65, Rx+=135/95)

10 Weighted Box Step Ups (20/16, Rx+=24/20, 2 Dumbbell 35/20, Rx+=50/35)