CrossFit – Mon, Oct 17

Palo Duro CrossFit – CrossFit

Workout of the Day

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans
Medball Sit-up Standard: https://www.youtube.com/watch?v=uG1dBsUljlE

Bonus Treat

Take the remainder of class to pick one gymnastics movement and/or one weightlifting movement and work hard on form and technique.