12/10/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Shoulder Press (3 Reps EOMOM for 10 Minutes)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP In 4 Minutes

(0:00-4:00)

08 Sumo Deadlift High-pulls (75/55)

08 Bar Facing Burpees*

1 Minute of Rest

(4:00-5:00)

AMRAP in 3 Minutes

(5:00-8:00)

06 Sumo Deadlift High-pulls (95/65)

06 Bar Facing Burpees*

1 Minute of Rest

(8:00-9:00)

AMRAP in 2 Minutes

(9:00-11:00)

04 Power Cleans (95/65, Rx+=135/95)

04 Bar Facing Burpees*

1 Minute of Rest

(11:00-12:00)

AMRAP in 1 Minutes

(12:00-13:00):

02 Power Cleans (135/95, Rx+=185/135)

02 Bar Facing Burpees*
*If you start the bar facing burpees or barbell movement before the time cap in the AMRAP, you can finish them to get an even place to pick up in the next AMRAP.