WODs

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

Behind the Neck Press (5 Reps EOMOM for 12 Minutes )

Start at 60% of your 1 RM and build each set.

Workout of the Day

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

200m Run

07 Burpee Pull-ups

03 Clean & Jerks (135/95, Rx+=75%+ of your 1 RM C&J)