03/31/2016

Announcements

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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

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Weightlifting

Squat Clean (3 Reps EMOM for 7 Minutes )

3 @ 50%

3 @ 50%

3 @ 55%

3 @ 55%

3 @ 60%

3 RM

3 RM

Workout of the Day

Metcon (Time)

10-1 & 1-10 Ladder

Pull-ups & Sumo Deadlift High-pulls (95/65)

10 Pull-ups

01 SDHP

09 Pull-ups

02 SDHP

08 Pull-ups

03 SDHP

07 Pull-ups

04 SDHP

06 Pull-ups

05 SDHP

05 Pull-ups

06 SDHP

04 Pull-ups

07 SDHP

03 Pull-ups

08 SDHP

02 Pull-ups

09 SDHP

01 Pull-up

10 SDHP