4/23/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM For 10 Minutes

Odd: Max Reps of Shoulder Press (75/55)

Even: 08 Pistols (Scaled = one legged box squats 20”)

Shoulder Press (5 Max Effort Sets)

Pistols (5 sets of 08 (L/R=2))

Workout of the Day

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups