Day 3 Feels Like 50


Day 3 Feels Like 50


Text any and all home workout pictures to 806-553-0577 (The PDCF number). We want to see you all in your home environments!!

Palo Duro CrossFit – CrossFit at Home

View Public Whiteboard


Turkish Get Up (6 Sets of 4 Reps)

3 Sets Each Arm

*This isn’t for weight/strength, the goal today is body awareness and control!

Pick an object that challenges you and forces you to move slow and controlled.

*Weight in the score is not important, but we all want to see your object!!


Metcon (AMRAP – Rounds and Reps)

8 Rounds For Total Rounds and Reps:

45 Seconds Work

45 Seconds Rest

(12 Minutes Total)

10 Single-Arm Ground to Overhead (5 each arm)

05 No Push-up Burpees

10 Lateral Hops (L/R=2)

Pick up each round where you left off on the last.

*Single-Arm Ground to Overhead would be the equivalent of a DB or KB Snatch*

Great Workout to use the Wod Timer app!!