06/17/2019

Palo Duro CrossFit – CrossFit

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Strength Work

Plank Holds (on Rings) (Accumulate 4 Minutes in Plank )

Accumulate 4 Minutes in Plank.

**Every time you break do 10 Weighted Sit-ups and 10 Russian Twists (35/20)

**Record your total time in seconds as the “REPS.”

Weightlifting

Unbroken Sumo Deadlift High-pulls (Time)

For Time: 21-18-15-12-09-06-03

Sumo Deadlift High-pulls

Rx=75/55

Rx+= 95/65

Beast Mode=115/75

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 07 Minutes

10 Power Cleans (95/65, Rx+=155/105)

10 Ring Push-ups (Rx+=25/15lb on back)