908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

RAMOS WOD

April 01, 2016

Announcements

Hey Girl hey… our New Reebok girl tanks are here and in 3 fresh new colors!
Pick yours up for a cool $20 today, or just tell your coach to put it on your account!
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Saturday Schedule
Ramos Chirosport Teaching & Workout | 10am
**Dr Ramos will be here to teach is about:
– Basic anatomy.
– How to counter the 2 most common mechanisms of injury.
– Correcting common mistakes in CrossFit.
We will working out after and incorporating many of the things we covered during the class.
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Palo Duro CrossFit – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

20 MINUTE EMOM:

0:00-10:00

EVEN: 30second plank hold

ODD: Deadlift 135/95

10:00-20:00

EVEN: 30second hollow rock

ODD: Box dips 24in

Total reps for deadlift and box dips is final score.

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