03/27/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Shoulder Press (05 Reps EOMOM for 14 Minutes )

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 08 Minutes

01 Hang Power Clean (95/65, Rx+=135/95)

01 Shoulder-to-Overhead

01 Front Rack Lunge

02 Hang Power Cleans

02 Shoulder-to-Overhead

02 Front Rack Lunges

03 Hang Power Cleans

03 Shoulder-to-Overhead

03 Front Rack Lunges

… continue the +1 rep pattern until time.

Every time the barbell touches the ground:

• 5 Sit-ups

Conditioning

200 Double Unders (Time)

200 Double Unders for Time

(400 Singles)