908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

04/12/2016

April 11, 2016

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (15 Minutes to Establish 1 Rep Max )

Suggested Build:

1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 100%+ or new PR.

Metcon (Time)

Partner Workout for Time

100 Kettle Bell Swings (53/35)

100 Sit-ups

500 Single-unders

100 Sit-ups

100 Push-press (95/65)

**Divide work equally

**Only one partner working at a time.

**Rx+= Double-unders (same reps) & 115/85 push-presses.

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