10/15/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Front Squats

0:00-2:00 : 04 Reps

2:00-4:00 : 04 Reps

– Rest 2 Minutes –

6:00-8:00 : 03 Reps

8:00-10:00 : 03 Reps

– Rest 2 Minutes –

12:00-14:00 : 02 Reps

14:00-16:00 : 02 Reps

Front Squat (4-4-3-3-2-2)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

40 Alternating Dumbbell Snatches (35/20, Rx+=50/35)

40 Single Arm Dumbbell Front Squats (35/20, Rx+=50/35)

40 Pull-ups

Skill Work

Max Reps in 1 Minute for 04 Sets.

Rx+= Weighted with plate on back

Ring Push ups (Max Reps in 1 Minute EOMOM for 08 Minutes)