01/02/2017

Palo Duro CrossFit – CrossFit

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Gymnastics

Love Taps (2 – 2 Minute Max Effort Sets)

In a seated position with your legs fully extended and a Kettle-bell positioned at your feet. Tap your heels on the left side of a Kettle-bell then lift them over and tap them on the right side of a Kettle-bell.
2 Minute Max Effort Set

– 2 Minutes of Rest –

2 Minute Max Effort Set

*1 Penalty burpee for every rep less. (In the spirit of CrossFit, you must have max effort BOTH sets)

Workout of the Day

Metcon (Time)

For Time: 30-20-10

Box Jump Overs (24/20)

Hand Release Push-ups

Hang Cleans (95/65)
*Box Jump Overs = start on one side of the box, jump both feet on top and jump down on opposite side. Hips do NOT have to completely extend on box.