908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

Sunday Funday

January 23, 2016

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Breezy (Time)

5 Rounds for Time

20 Burpees

30 KB Swings (53/35#)

40 Sit ups

50 Air Squats

Rest exactly 3 minutes between rounds

Double Down (Time)

200M Run

500M Row

10 burpees

10 box jumps (24/20)

10 wall balls (20/14)

400M Run

1000M Row

20 Burpees

20 box jumps

20 wall balls

800M Run

2000M Row

30 Burpees

30 box jumps

30 wall balls

Power Hour (6 Rounds for reps)

6 Rounds

7 Minutes of Rowing for Distance

2 Minute Challenge *

1 Minute Rest

*2 Minutes of Sit-ups

*2 Minutes of Wall Balls (20/14)

*2 Minutes of Box Jumps (24/20)

*2 Minutes of Ground to Overhead (95/65)

*2 Minutes of Push-ups

*2 Minutes of Kettle-bell Swings (53/35)

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