908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

06/14/2016

June 13, 2016

Palo Duro CrossFit – CrossFit

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Weightlifting

Jefferson Curl (7 Minutes to perform 10 J Curls)

https://www.youtube.com/watch?v=koi9dAJLWcE
**This is designed to be EXTREMELY light in weight. Especially right at first.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

01 Bar Muscle-Ups

02 Hand-Stand Push-Ups

*Add one rep to each movement every round.
**Sub for Bar Muscle-Up = 1 Chest to Bar Pull-up & 1 Ring Dip

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