11/07/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Snatch Pull + Hang Snatch + Snatch (06 Sets in 12 Minutes )

EOMOM in 12 Minutes:

no dropping bar.

begin at 70% of 1RM snatch and build
2 Sets @ 70%

2 Sets @ 75%

2 Sets @ 80%

Workout of the Day

Metcon (Time)

For Time:

24 Pull-ups (Rx+= 08 Ring Muscle-ups or 10 Bar Muscle-ups)

24 Medball Cleans (20/14, Rx+=Heavier)

48 Medball Sit-ups (20/14, Rx+=Heavier)

24 Medball Cleans

24 Pull-ups

400m Run