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23
Sep

09/24/2020

Palo Duro CrossFit – CrossFit

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Workout of the Day

Shoulder Taps: https://www.youtube.com/watch?v=IU2C7NO-F-k

Kettlebell Toe Taps: https://www.youtube.com/watch?v=3cPNva14Zls

Kettlebell Suitcase Deadlift: https://www.youtube.com/watch?v=diw6YTHt5LU

Metcon (AMRAP – Rounds and Reps)

0:00 – 8:00

AMRAP in 8:00 Minutes

10 Superman Raise

15 Kettlebell Swings (53/35)

20 Glute Bridge

25 Kettlebell Deadlifts (53/35)

Metcon (AMRAP – Reps)

10:00 – 31:00

EMOM for 21:00 Minutes

Minute 1: 12 Kettlebell Sumo Deadlift High Pulls (53/35)

AMRAP Shoulder Taps (Each one counts)

Minute 2: 12 Kettlebell Swings (53/35)

AMRAP Mountain Climbers (Each one counts)

Minute 3: 6L/6R Kettlebell Suitcase Deadlifts (53/35)

AMRAP Kettlebell Toe Taps (Each one counts)

Metcon (AMRAP – Rounds and Reps)

33:00 – 40:00

AMRAP in 7:00 Minutes

10 No Push-up Burpees

20 Jumping Alt Lunges (Each one counts)