CrossFit – Mon, Mar 13

Announcements

**March Monthly Challenge**

AMRAP in 2:00 Minutes of Army Combat Fitness Push-ups*

1 Women’s Winner

1 Men’s Winner

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Palo Duro CrossFit – CrossFit

Pause Back Squats (03 Reps EOMOM for 10 Minutes)

3 Second pause at bottom
Start at 60% or greater of your 1RM and build each set.

Army Combat Fitness Test (AMRAP – Reps)

AMRAP in 2:00 Minutes
https://www.youtube.com/watch?v=9mO6ygDS7y4

**30 Reps to pass the National Fitness Test

Workout of the Day (AMRAP – Reps)

Every Minute on the Minute

04 Rounds for Max Overhead Squats

Minute 1: 50 Double-Unders

Minute 2: 10 Pull-ups*

Minute 3: Max Unbroken Overhead Squats (95/65, Rx+=145/100)

Minute 4: Rest
*Great day to test something new in your pull-ups. Adjust your grip, try to butterfly, possibly even go strict to build strength.