01/16/2018

Palo Duro CrossFit – CrossFit

Weightlifting

EMOM for 12 Minutes

Odd: 30 Flutter Kickers (L/R=2)

Even: 10 L-Sit Dumbbell Presses

L-Sit Dumbbell Press (10 Reps EOMOM for 12 Minutes )

In a seated position with torso fully upright, your legs together, and fully extended, press the Dumbbells from the shoulders to fully locked out overhead.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 09 Minutes

02 Clusters (95/65, Rx+=135/95)

20 Box Jumps (24/20, Rx+= All the Way Overs)

02 Clusters

10 Ring Rows (Rx+=03 Muscle-ups)

– Rest 2 Minutes –

Repeat AMRAP in 04 Minutes

*Pick up where you left off.