1/31/2018

Palo Duro CrossFit – CrossFit

Weightlifting

Back Squat (03 Reps EOMOM for 12 Minutes)

Start at 70% of your 1 Rep Max and build to a heavy finish.

Workout of the Day

Metcon (AMRAP – Reps)

As Many Rounds As Possible

0:00-3:00 (Round 1)

2 Rounds of

04 Thrusters (95/65)

04 Push-ups (Rx+=Ring Push-ups)

3:00-6:00 (Round 2)

2 Rounds of

06 Thrusters (95/65)

06 Push-ups (Rx+=Ring Push-ups)

6:00-9:00 (Round 3)

2 Rounds of

08 Thrusters (95/65)

08 Push-ups (Rx+=Ring Push-ups)

9:00-12:00 (Round 4)

2 Rounds of

10 Thrusters (95/65)

10 Push-ups (Rx+=Ring Push-ups)

12:00-15:00 (Round 5)

2 Rounds of

12 Thrusters (95/65)

12 Push-ups (Rx+=Ring Push-ups)

15:00-18:00 (Round 6)

2 Rounds of

14 Thrusters (95/65)

14 Push-ups (Rx+=Ring Push-ups)

If you finish before the allotted time, rest until next time domain.

Continue Pattern until failure.

*If you fail before minute 15, continue rep format and just turn it into an AMRAP until Minute 15.
Total Rep count as you finish rounds

Round 1 = 16 reps

Round 2 = 40 reps

Round 3 = 72 reps

Round 4 = 112 reps

Round 5 = 160 reps

Round 6 = 208 reps

Round 7 = 272 reps