5/21/2018

Announcements

Join us for Memorial Day MURPH!!
Monday, May 28
6am | 8am | 10am | Noon.
All other classes cancelled.
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Palo Duro CrossFit – CrossFit

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Weightlifting

Front Squat (10 Minutes to Establish 1 RM)

Recommended Build

• 5 reps at 50% of 1RM

• 3 reps at 60% of 1RM

• 2 reps at 70% of 1RM

• 1 rep at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 100%+ of 1RM

Workout of the Day

Metcon (Time)

21-15-12-9-6-3 for Time:

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

Hand Release Push-ups

Front Squats