908 2nd Ave, Unit F
Canyon, TX 79015



July 05, 2016

Palo Duro CrossFit – CrossFit Sport

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Negative Pull-Ups (5 Max Effort Sets)

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Metcon (Time)

For Time

400m Run

25 Med Ball Cleans

400m Run

25 Wall Balls (10’/9′)

400m Run

25 Med Ball Thrusters

400m Med Ball Run

*Any Med Ball that desire! Enter your Med Ball weight into your notes.

*22 Minute Time Cap

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