CrossFit – Wed, Aug 9

Announcements

**AUGUST CHALLENGE**

Most PRs (Personal Records) or Gold Stars all Month!!

___________________________________________________

Palo Duro CrossFit – CrossFit

Weightlifting

Overhead Squat (03 Reps EOMOM for 12 Minutes)

Start at 60% of your 1RM and build to AHAP

Workout of the Day

Fight Gone Bad (AMRAP – Reps)

3 rounds of:

Wall Ball (20/14) (reps)

Sumo Deadlift High-pull (75/55) (reps)

Box Jump (20/16) (reps)

Push Press (75/55) (reps)

Row (calories)

Rest

Move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score.