9/26/2017

Palo Duro CrossFit – CrossFit

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Metcon

Bring Sally Up (No Measure)

During the song Flower by Moby.

When the lyrics say “Bring Sally Down” descend into the movement.

When the lyrics say “Bring Sally Up” ascend out of the movement.

Play Song 2 Times:

Back Squats (75/55)

Push ups

Workout of the Day

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Minutes:

15 Push Press (75/55, Rx+=95/65)

15 Toes-to-Bar

Max Burpees over Bar