9/11/2017

Palo Duro CrossFit – CrossFit

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Weightlifting

Front Squat

10 Minutes to Establish 1 Rep Max:

Preferred build:

5 reps at 60%

4 reps at 70%

3 reps at 80%

1 reps at 90%

1 reps at 100%+

Workout of the Day

Metcon (Time)

For Time:

Buy In: 800m Run or 1000m Row

3 Rounds

15 Thrusters (95/65)

15 Sumo Deadlift High-pulls (95/65)

Cash Out: 800m Run or 1000m Row
Athletes must complete one Run and one Row