11/16/2016

Palo Duro CrossFit – CrossFit

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Weightlifting

Negative Pull-Ups (5 Max Effort Sets )

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM for 21:

Minute 1: 12/08 Calorie Row

Minute 2: 3 Clean & Jerks (115/75)

Minute 3: 8 Burpees
*Score in rounds. If you maintain all 21 Rounds; score=21. If you fail to complete work in a round, that round is your score. If you fail in minute 8; score=8. If you fail, KEEP going for the full 21 minutes!