08/27/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Front Squat (10 Minutes to Establish a 1 Rep Max)

Workout of the Day

Metcon (3 Rounds for reps)

AMRAP in 5 Minutes

Buy-In: 50 Wall Balls (20/14, 10’/09′)

AMRAP in Time Remaining:

12 Deadlifts (185/135, Rx+=225/155)

12 Barbell Facing Burpees

Rest 2 Minutes

(On the 07:00)

AMRAP in 5 Minutes:

Buy-In: 30 Wall Balls

AMRAP in Time Remaining:

9 Deadlifts

9 Barbell Facing Burpees

Rest 2 Minutes

(On the 14:00)

AMRAP in 5 Minutes:

Buy-In: 20 Wall Balls

AMRAP in Time Remaining:

6 Deadlifts

6 Barbell Facing Burpees

*Record Total Reps per 5 Min Round and Wall Ball reps don’t count.