908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

01/07/2019

January 06, 2019

Palo Duro CrossFit – CrossFit

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Gymnastics

Handstand Walks or Wall Walks

Accumulate either max distance Walking on Hands or max reps doing Wall Walks.

Metcon (Distance)

Accumulate max distance Handstand Walk in 05 Minutes.

Lenth of gym = 25′

Metcon (AMRAP – Reps)

Accumulate max Wall Walks in 05 Minutes.

Weightlifting

Box Squats (05 Reps EOMOM for 10 Minutes )

Using a 16″ or 20″ Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.

Workout of the Day

Metcon (Time)

21-15-09

Alternating Dumbbell Snatches

Single Arm Dumbbell Hang Cleans

Single Arm Dumbbell Front Squats

Rx= 35/20

Rx+= 50/35

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