CrossFit – Tue, Nov 21

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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Thanksgiving Week Schudule

Monday – Wednesday

Normal Schedule

Thursday

7am | Thanksgiving Funday

Friday

Closed

Saturday

10am | Community Workout

Sunday

1:30pm | Sunday Funday

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Palo Duro CrossFit – CrossFit

Weightlifting

Power Snatch (03 Reps EOMOM for 12 Minutes )

Start at 65% of your 1 RM and build to AHAP

Workout of the Day

Workout of the Day (Time)

For Time:*

100 Wall-Balls (20/14, 10’/9′)

60 Pull-ups

1 Mile Run
Rx= Broken up ANY WAY!

Rx+= Straight through

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Example of breaking it into Rounds:

4 Rounds of

25 Wall ball

15 Pull-ups

400m Run