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Metcon
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Palo Duro CrossFit
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Crossfit Amarillo Police Department
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Community Workout - Palo Duro CrossFit
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(All)
Community WOD
Open Gym
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All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
Community Workout
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
PARTNER WOD
AMRAP in 20 Minutes
0:00-9:00 While Partner 1 Rows 15/12 (Men/Women) Calories, Partner 2 completes as many rounds & reps as possible of:
05 Burpees (Rx+= Devil's Press 35/20)
10 Kettle Bell Swings (53/35)
Switch after each completed row and pick up where the other partner left off.
-2 Minutes of Rest -
11:00-20:00 While Partner 1 Completes 20 Box Step ups (20/16), Partner 2 completes as many rounds & reps as possible of:
05 PVC Pipe Overhead Squats (Rx+=AHAP)
10 Sit-ups (Rx+=Weighted 35/20)
Switch after each completed row and pick up where the other partner left off.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 08, 2020
Male Clients
1
Chase
Young
Community WOD
25 + 8
Jacob 95lb OHS and 24 inch box
2
Riley
Alford
Community WOD
21 + 5
Brenna
3
jaime
zamora
Community WOD
18 + 0
Raine
3
Raine Corado
l
Community WOD
18 + 0
Jaime 20lb devils press, 65lb OS, strict weighted sit ups, 20” bo...
4
Shawn
Rice
Community WOD
19 + 5
Jesica
5
Jacob
Young
Community WOD
25 + 8
Chase 26# KB
Female Clients
1
Ashley
Reeves
Community WOD
19 + 6
Nick- 20devil press, 44KB, 20box, 85OHS
2
Brenna
Braddock
Community WOD
21 + 5
Riley
3
jesica
rice
Community WOD
19 + 5
Shawn
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