08/14/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

3-Position Cleans (1 Complex EOMOM for 12 Minutes)

Hip / Knee/ Floor

Start light; increase weight to finish as heavy as possible.

https://www.youtube.com/watch?v=qq0n-jZaZa8

Workout of the Day

Metcon (AMRAP – Rounds and Reps)


AMRAP in 4 Minutes


27/21 Calorie Row


27 Burpees


27 Pull-ups (Rx+= Chest-to-Bar)


- rest 4 minutes –

AMRAP in 4 Minutes


21/15 Calorie Row


21 Burpees


21 Toes-to Wall (Rx+=Toes-to-Bar)

– 
rest 4 minutes –


AMRAP in 4 Minutes


15/9 Calorie Row


15 Burpees


15 Pull-ups