908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

12/3/2019

December 02, 2019

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Tempo Deadlifts (03 Reps EOMOM for 12 Minutes )

Regular pull off ground, 5 second negative.
Start at 60% of your 1 RM and build to AHAP.

Workout of the Day

Benchmark Workout from 1/9/2018

Frankie’s 24 Birthday WOD (Time)

24-18-12-06

Wall-balls (20/14, Rx+=Heavier, 10’/9′)

Kettle Bell Swings (53/35, Rx+=70/53)

Alternating Dumbbell Snatches (35/20, Rx+=50/35)

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