11/30/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM for 12 Minutes

Odd: 06 Back Rack Lunges (Step Back)

Even: 1 Minute of Max Handstand Hold or Handstand Walk

Back Rack Lunge (06 Reps EOMOM for 12 Minutes)

Unrack the bar and step back into each lunge, alternating legs.

Handstand Walk (5 Sets)

Handstand Holds (5 Sets)

Get inverted against a wall and hold.

Workout of the Day

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.