Tue, Oct 3

Announcements

*ENDURANCE TEST 1*

2000/1600m Row

25 Toes-to-Bar

1 Mile Run

25 Toes-to-Bar

80/60 Bike Cals

We would like to see EVERY athlete take this test at least 1 time in September and/or October. You can take this test in place of any WOD on any day! Scale as needed.

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Palo Duro CrossFit – CrossFit

View Public Whiteboard

Gymnastics & Weightlifting

Negative Pull-Ups (Max Set EOMOM for 10 Minutes)

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Good Mornings (w/ Weight Plate) (12 Reps EOMOM for 10 Minutes
45/25)

https://www.youtube.com/watch?reload=9&v=8GOEpk55Ka8

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

08 Bar over Burpees

08 Deadlifts (155/105, Rx+=225/155)

08 Alternating Pistols off of a Box (24″, Rx+= On Ground)

– Rest 02 Minutes –

AMRAP in 04 Minutes

*Pick up where you left off