10/08/2018

Palo Duro CrossFit – Crossfit Bad to the Bow

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Weightlifting

Bench Press (5 x 5)

Pick a decent weight you can perform 5 reps everytime

Skill Work

Push-ups (Max Sets after Bench Press)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Hang Cleans (55/75)

8 Jumping or Banded Pull-Ups

8 Deadlift (105/125)

Rest 2 Minutes

8 Minute AMRAP

8 DB Push Press (20/35)

8 Burpees

8 Front Squats (20/35)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Hang Cleans (55/75)

8 Jumping or Banded Pull-Ups

8 Deadlift (105/125)

Rest 2 Minutes

8 Minute AMRAP

8 DB Push Press (20/35)

8 Burpees

8 Front Squats (20/35)