908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

10/03/2019

October 02, 2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Negative Pull-Ups (Max Set EOMOM for 10 Minutes)

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Good Mornings (w/ Weight Plate) (12 Reps EOMOM for 10 Minutes )

https://www.youtube.com/watch?reload=9&v=8GOEpk55Ka8

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

08 Bar over Burpees

08 Deadlifts (155/105, Rx+=225/155)

08 Alternating Pistols off of a Box (24″, Rx+= On Ground)

– Rest 02 Minutes –

AMRAP in 04 Minutes

*Pick up where you left off

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