06/27/2018

Palo Duro CrossFit – CrossFit

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Skill Work

1 Mile Run + 100 Sit-ups for Time

1-Mile Run (Time)

Max Effort 1-Mile Run

100 Sit-ups (Time)

1 Mile Run + 100 Sit-ups (Time)

Workout of the Day

Metcon (Time)

For Time:

10 Overhead Squats (95/65, Rx+=135/95)

20 Ring Dips

10 Overhead Squats

20 Burpees Over Dumbbell

10 Overhead Squats

20 Jumping Alternate Lunges (L/R=1)

10 Overhead Squats

20 Dumbbell Clean & Jerks (35/20, Rx+=50/35)

*Every time you drop the bar in the Overhead Squats complete 04 Rope Climbs (Scale = 10 Hanging Knee Raises)