908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

10/13/2017

October 12, 2017

Palo Duro CrossFit – CrossFit

Weightlifting

1 Hang Squat Clean & 1 Clean & Jerk (1 Rep Max)

1 Hang Squat Clean

1 Clean & Jerk
Every two minutes for 12 minutes perform one complex:

*No dropping in complex

*First three sets at 65% then slowly build.

Workout of the Day

Metcon (Time)

For Time: 20-15-10-5

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

Dumbbell Burpees (35/20, Rx+=50/35)
Dumbbell Burpee: https://www.youtube.com/watch?v=L_QjiZGhZcM

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