908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

12/09/2015

December 08, 2015

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Ring Holds (5 x max effort)

Hold yourself on the rings with arms fully extended
*Running clock & rest at least 1 minute before next attempt.

Workout of the Day

Metcon (Time)

For Time

100 Double Unders

80 Sit-ups

60 Lateral Bar Hops (L/R=1)

40 Wall Balls (20/14, 10’/9′)

30 Deadlifts (bodyweight)

20 Jumping Alternate Lunges (L/R=1)

10 Handstand Push-ups
**20 Minute Time Cap

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