04/18/2017

Announcements

NEW T-SHIRTS | $20
Pre-order by clicking the links below.
MURPH T-Shirt
https://goo.gl/forms/UKiY51snnkDx55xr2
STARS T-Shirt
https://goo.gl/forms/ABt0pM7lmbAXm5n52
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Palo Duro CrossFit – CrossFit

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Weightlifting

Snatch (3-3-2-1)

• 3 reps at 70% of 1 Rep Max

• 3 reps at 80%

• 2 reps at 85%

• 1 rep at 90%

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

12 Push Presses (95/65)

12 Front Squats (95/65)

12 Lateral Bar Hops (L/R=1)