CrossFit – Wed, Nov 1

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

Weightlifting

Split Jerk (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 (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

18 Wall Balls (20/14)

12 Toes-to-Bar

06 Hang Squat Cleans 95/65*
*Weights increase after each round to

135/95, 165/115, 185/135, 205/145, 225/155