11/27/23

Announcements

**NOVEMBER CHALLENGE** Bring-A-Friend Challenge.

Get a tally each time your guest shows up the whole month. If they do not have an active membership and they come because of you…it counts! If they have ever had a membership and come BACK because of you…it’s double points!

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Palo Duro CrossFit – CrossFit

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Weightlifting

Unbroken Sumo Deadlift High-pulls (Time)

For Time: 21-18-15-12-09-06-03

Sumo Deadlift High-pulls

Rx=75/55

Rx+= 95/65

Beast Mode=115/75

Workout of the Day

Metcon (AMRAP – Reps)

For as long as possible:

From 0:00 – 2:00:

• 06 Alt Dumbbell Snatches

• 06 Pull-ups

From 2:00 – 4:00:

• 08 Alt Dumbbell Snatches

• 08 Pull-ups

From 4:00 – 6:00:

• 10 Alt Dumbbell Snatches

• 10 Pull-ups

Rx= 35/20

Rx+= 50/35 & Chest-to-Bar Pull-ups

… continue the +2 reps pattern per movement until unable to complete all reps within the 2 minute timeframe. Once reps are completed, athletes can rest in the remaining time. Score is total number of reps completed.