Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Quad Shock (AMRAP – Rounds and Reps)

AMRAP in 35 Minutes

400m Backwards Run

800m Row

05 Back Squats (45% of 1RM)

10 Pull-ups (CTB or L, if able)

15 Russian Twists (L/R=1, 35/26)

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here