908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

10/06/2017

October 05, 2017

Palo Duro CrossFit – CrossFit

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Weightlifting

Bear Complex (1 Rep Max)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Perform one complex every two minutes for 12 minutes

*No dropping

*First three sets at 60% then slowly build

Workout of the Day

Metcon (Time)

For time:

Buy In: 400m Run or 500m Row

21-15-9 Reps:

Front Squats (95/65, Rx+=135/95)

Ring Push-ups

Cash Out: 400m Run or 500m Row

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