908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

01/20/2016

January 19, 2016

Palo Duro CrossFit – CrossFit

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Weightlifting

3 reps EMOM for 6 Minutes

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 90%

3 @ 95%

3 @ RM

Thruster (6 x 3)

Workout of the Day

Metcon (AMRAP – Reps)

Partner Workout

AMRAP in 14 Minutes

Partner 1 Completes

15 Sumo Deadlift High-pulls (95/65)

09 Knees to Elbows

Partner 2 Completes As Many Reps As Possible of Russian Twists (L/R=1, 35/26), then switch.

*Keep running total of Russian Twists performed.
**If there needs to be a group of 3, the 3 partners will choose 1 partner to be the “common partner.” The group will have 2 Bars for SDHP. The group will switch movements when the “common partner” completes the 15 & 09 set. The “common partner” will switch back to the 15 & 09 set only after BOTH other partners complete the 15 & 09 set. Each partner will keep count of their own Russian Twists and then add that amount to the “common partner’s” Russian Twist total.

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