908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

10/20/2015

October 19, 2015

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat (7-5-3)

7 reps @ 50% of 1Rep Max

5 reps @ 70%

3 reps @ 80%

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

From 00:00 – 03:00:

• 10 Hand Release Push-ups

• 15 Cal Row

From 03:00 – 06:00:

• 10 Deadlifts (185/135)

• 15 Cal Row

From 06:00 – 09:00:

• 10 Push Press (95/65)

• 15 Sit-ups

From 09:00 – 12:00:

• 10 Front Squats (95/65)

• 15 Sit-ups

From 12:00-14:00

– Max Reps Burpees
**When time expires finish the round that you are in before you switch movements.

**Your score will be TOTAL rounds and TOTAL burpee (reps).

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