03/07/2018

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Skill Work

The skill work today is designed for you to work on stringing together your pull-ups, chest-to-bar pull-ups, or bar muscle-ups. If you are proficent in all movements, work on doing them strict or string them together into a complex 3 pull-ups into 3 chest-to-bar pull-ups into 3 bar muscle-ups.

**10 Minutes**

Pull-ups (03-03-03-03)

Chest-To-Bar Pull-ups (03-03-03-03)

Bar Muscle-ups (03-03-03-03)

Workout of the Day

Metcon (Time)

4 Rounds For Time

15 Overhead Squats (95/65, Rx+=115/85)

15 Ring Dips

30 Sit-ups (Rx+=15/10)