04/17/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Back Squat (EOMOM for 12 Minutes )

6 Reps @ 65-70%

3 Reps @ 70-75%

6 Reps @ 65-70%

3 Reps @ 75-80%

6 Reps @ 65-70%

3 Reps @ 80-85%

Gymnastics

1 Attempt at a Max Effort Set

Rx= Handstand Push-ups

Rx+= Strict HSPU

Handstand Push-ups (Max Set )

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

400m Run (counts as 1 rep)

45 Wallballs (20/14, 10’/9′, Rx+=Heavier)

45 Pull-ups (Rx+=Chest-to-Bar)

45 Dumbbell Hang Cleans (35/20, Rx+=50/35)