05/15/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Back Squat

6 Reps @ 65-70%

3 Reps @ 70-75%

6 Reps @ 65-70%

3 Reps @ 75-80%

6 Reps @ 65-70%

3 Reps @ 80-85%

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

06 Turkish Get-ups (44/26, Rx+=53/35)

20 Step-ups (20/16, 35/20, Rx+=50/35)

200m Run

**The Kicker**

Rx= 01 Rope Climb Every 2 Minutes on the Minute (9 total)

Scaled= 03 Ring Dips Every 2 Minutes on the Minute (27 total)