05/18/2016

Announcements

Weekend Schedule
Saturday | 10am | Free Community Workout
Sunday | 1:30pm | Sunday Funday Challenge WOD!
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Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat (5-4-3-2-1)

12 Minutes to establish a 1RM

Suggested Build

55%

65%

75%

85%

1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

5 Handstand Push-ups

20 Sit-ups

5 Handstand Push-ups

20 Kettle Bell Sumo Deadlift High-pulls (53/35)
**KB Sumo Deadlift High-pulls – touch the ground behind heels every rep.

Workout of the Day