01/09/2018

Palo Duro CrossFit – CrossFit

Metcon

Metcon (Weight)

EMOM for 10 minutes:

Even: 13/10 Calorie Row (13 for men, 10 for women)

Odd: 6 Overhead Squats (Start at 40% of your 1 RM and Build)

*Score is your final weight in the OHS.

Workout of the Day

Frankie’s 24 Birthday WOD (Time)

24-18-12-06

Wall-balls (25/20, 10′,9′)

Kettle Bell Swings (53/35, Rx+=70/53)

Dumbbell Snatches (50/35, Alternating)