908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

09/09/2019

September 08, 2019

Palo Duro CrossFit – CrossFit

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Weightlifting

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (1 Set EOMOM for 12 Minutes )

First 3 sets done at 60% then build to a heavy finish.

*no dropping the bar in complex.

Workout of the Day

Metcon (Time)

40-30-20-10 Reps for Time:

Sit-ups

Thrusters

Increase weight on the barbell each set.

Round of 40: 45/35

Round of 30: 75/55

Round of 20: 95/65

Round of 10: 115/85

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