CrossFit – Sun, Dec 11

Announcements

**Christmas Party RSVP**

You and whoever you want to bring with you should, like, totally come to our Christmas Party!

Saturday, December 17 @ 7pm. Click here to RSVP: https://forms.gle/eTfrJMbnL31ikkFbA

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Palo Duro CrossFit – CrossFit

Pick your poison!

Roney (Time)

4 Rounds For Time

200 meter Run

11 Thrusters (135/95 lb)

200 meter Run

11 Push Presses (135/95 lb)

200 meter Run

11 Bench Presses (135/95 lb)
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here

Workout of the Day (Time)

05 Rounds for Time

200m Row (female sub :52, male sub :45) (Rx+=250m)

50 Unbroken Double-Unders

**If the Row takes longer than 0:52/0:45, or if you trip up on your Double-Unders, redo that exercise before moving back to the other exercise.