908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

1/05/2016

January 04, 2016

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Sumo Deadlift (5-4-3-2-1)

5 @ 70%

4 @ 80%

3 @ 90%

2 @ 95%

1 Rep Max

**15 Minute Cut-off

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

0:00-6:00

10 Weighted Box Step Ups (44/35, 24/20)

10 Kettle Bell Snatches (44/35, 5 Each Arm)

6:00-12:00

10 Box Jumps (24/20)

10 KB Sumo Deadlift High-pulls (44/35)
**Add TOTAL rounds and reps together from both. (20 reps=1 round)

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