11/29/23

Announcements

**NOVEMBER CHALLENGE** Bring-A-Friend Challenge.

Get a tally each time your guest shows up the whole month. If they do not have an active membership and they come because of you…it counts! If they have ever had a membership and come BACK because of you…it’s double points!

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Palo Duro CrossFit – CrossFit

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Conditioning

3 Minute Row Challenge (Distance)

Row for 3 Minutes

2 Minute Challenge Love Taps (Reps)

Over a Kettlebell (53/35) (L/R=2)

2 Minute Challenge Flutter Kicks (AMRAP – Reps)

(L/R=2)

2 Minute Challenge (Mountain Climbers) (AMRAP – Reps)

(L/R = 2)

Workout of the Day

Metcon (Time)

21-15-09*

Overhead Squats (95/65, Rx+=135/95)

Ring Push-ups

*Men’s Ring Push-ups: 35-25-15