CrossFit – Fri, Dec 9

Announcements

**Christmas Party RSVP**

You and whoever you want to bring with you should, like, totally come to our Christmas Party!

Saturday, December 17 @ 7pm. Click here to RSVP: https://forms.gle/eTfrJMbnL31ikkFbA

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Palo Duro CrossFit – CrossFit

Weightlifting

7/13 Squat (15 Minutes to Complete 04 Sets)

7 Front Squats + 13 Back Squats

Workout of the Day

Workout of the Day (AMRAP – Reps)

For Total Reps of Clean & Jerks:

0:00-3:00

40 Alt Dumbbell Snatches (50/35)

3:00-5:00 – Rest

5:00-8:00

600/500m Row

8:00-12:00 – Rest

12:00-15:00

Max Clean & Jerks (135/95, Rx+=155/105)
Snatches and rowing can be done in either order, Max Clean & Jerks must be completed last. Score = C&JTotal. Score is “Rx” only if the other movements were all completed in the time cap.