10/18/2018

Palo Duro CrossFit – Crossfit Bad to the Bow

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Weightlifting

1 Bear Complex (5 sets of 2 complexes)

Power Clean + Front Squat

+ Jerk + Back Squat + Jerk.

Begin at 60% and build

Gymnastics

Rope Climb (5 x 2)

Workout of the Day

Metcon (AMRAP – Reps)

Every Minute on the Minute for 14 Minutes..

5 Snatches

Max Sit-Ups
Every minute start with 5 Snatches from the ground, when completed do as many sit ups in the remaining minute.