10/16/2019

Palo Duro CrossFit – CrossFit

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Skill Work

Plank Holds (on Rings) (05 Max Effort Holds )

Workout of the Day

Metcon (AMRAP – Rounds)

On the Minute for 20 Minutes (4 Rounds):

Minute 1: 05 Pausing Front Squats (03 Seconds, As Heavy as Possible)

Minute 2: 15/12 Calorie Row

Minute 3: 10 Single Arm Dumbbell Hang Clean and Jerks (5L/5R, 50/35)

Minute 4: Handstand Walk Practice (Scale= Handstand Hold Practice)

Minute 5: 06 Dumbbell Box Step-ups (Alternate legs, 24/20, Single Dumbbell, 50/35)