908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

07/08/2019

July 07, 2019

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

5/8 Squat Complex (Complete 01 Complex E3MOM for 15 Minutes)

05 Front Squats

08 Back Squats
Start at 55% of your 1RM Front Squat and Build to AHAP.

Workout of the Day

Metcon (Time)

For Time:

21 Toes-to-bar

30 Alternating Dumbbell Snatches (35/20, Rx+=50/35)

800m Run or 1000m Row

15 Toes-to-bar

20 Alternating Dumbbell Snatches

800m Run or 1000m Row

09 Toes-to-bar

10 Alternating Dumbbell Snatches
* Strict 20 Minute Time Cap

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