9/15/2023

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

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Weightlifting

Box Squats (04 Reps EOMOM for 12 Minutes)

Using a 16″ or 20″ Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

03 Power Cleans (95/65, Rx+=135/95)

06 Front Squats (Same Bar)

09 Pull-ups (Rx+=03 Bar Muscle-ups)