908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

1/19/2019

January 18, 2016

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Hang Clean (3 Reps EMOM for 8 Minutes )

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 90%

3 @ 95%

3 RM

3 RM

**Squat Clean if able

Workout of the Day

Metcon (Time)

Partner Workout

2 Rounds for Time

50 Double Unders, (each, one person working at a time)

50 Alternating Box Jumps (24/20)

26 Med-ball Toss (over box) Sit-ups (20/14)

26 Alternating Burpees
**If there needs to be a group of 3,

2 partners will do work at a time while. Use 2 Boxes for the Alternating Box Jumps. One partner will do 13 Med-Ball Toss Sit-ups against the wall.

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