908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

01/11/2016

January 10, 2016

Palo Duro CrossFit – CrossFit

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Skill Work

With a running 15 minute Clock, complete 5 Minutes of each of the following movements and skills.

Bar Muscle-ups (5 Minute Skill Drills )

Muscle Up Progression (5 Minute Skill Drills )

From Lowered Rings or Jumping Position

Plank Holds (5 – 1 Minute Holds )

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in 15 Minutes

3 Minute of Hand Release Push-ups

3 Minutes of Flutter Kicks (L/R=1)

2 Minutes of Squat Cleans (95/65)

Rest 2 Minutes

2 Minute of Hand Release Push-ups

2 Minute of Flutter Kicks (L/R=1)

1 Minute of Squat Cleans (95/65)

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