10/17/2018

Palo Duro CrossFit – Crossfit Bad to the Bow

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Weightlifting

1 Bear Complex (5 x 2 Complexes each round)

Power Clean + Front Squat

+ Jerk + Back Squat + Jerk.

Begin at 60% and build

Conditioning

200m Row (Time)

Max Effort 200m Row
Complete immediately after your Bear Complex

Metcon (AMRAP – Reps)

Every Minute on the Minute for 12 Minutes..

5 Pull Ups

Max Wall Balls
Every Minute Start with 5 Pull Ups, when completed finish the minute with Wall Balls

Workout of the Day