908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

12/01/2015

November 30, 2015

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

EMOM for 12 Minutes

Odd Minutes: 5 Shoulder (strict) Presses

Even Minutes: 15 Weighted Sit-ups (20/14)

Shoulder Press (6 x 5)

Weighted Sit-ups (6 x 15)

Workout of the Day

Metcon (Time)

For Time

10-1/1-10 Ladder

Thrusters & Ring Rows

10 Thrusters (95/65)

01 Ring Row

09 Thrusters (95/65)

02 Ring Rows

08 Thrusters (95/65)

03 Ring Rows

07 Thrusters (95/65)

04 Ring Rows

06 Thrusters (95/65)

05 Ring Rows

05 Thrusters (95/65)

06 Ring Rows

04 Thrusters (95/65)

07 Ring Rows

03 Thrusters (95/65)

08 Ring Rows

02 Thrusters (95/65)

09 Ring Rows

01 Thruster (95/65)

10 Ring Rows

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