WODs

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**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

Workout of the Day

Baseline (Time)

For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Weightlifting

15 Minutes to Complete 06 Sets of the Snatch Complex.

01 Power Snatch + 01 Hang Snatch + 01 Snatch (3 sets @ <70% 1RM snatch 3 sets @ 75%+ 1RM snatch.)