Join us for Memorial Day MURPH!!
Monday, May 28
6am | 8am | 10am | Noon.
All other classes cancelled.

Palo Duro CrossFit – CrossFit

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Workout of the Day

Fight Gone Bad (AMRAP – Reps)

3 rounds of:

Wall Ball (20/14) (reps)

Sumo Deadlift High-pull (75/55) (reps)

Box Jump (24/20) (reps)

Push Press (75/55) (reps)

Row (calories)


Move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest