11/30/23

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!

___________________________________________

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Negative Handstand Complex (Max Sets E3MOM for 09 Minutes
)

Kick up + 3 Second Decent + Strict Press Up

Workout of the Day

Metcon (Time)

05 Rounds for Time:

15 PVC Pipe Sit-ups

15 Barbell Movements*

*Rounds:

01: Power Cleans

02: Front Squats

03: Push-Press

04: Thrusters

05: Clusters

Rx=95/65, Rx+=135/95