Thurs, Sep 21

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

Weightlifting

Negative Bench Press (15 Minutes to Complete 05 Sets of 03 Reps)

Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.
Start at 70% of your 1 RM and build each set

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

30 Double Unders (2:1 Singles)

10 Overhead Squats (95/65, Rx+=135/95)