CrossFit – Fri, Nov 17

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

Cardio

Partner Rowing for total Distance (Distance)

12 Minutes, in Partners

Switch every minute for 06 Rounds

Workout of the Day

Workout of the Day (Time)

Ascending/Descending Latter For Time:

1-10 Back Squats (95/65, Rx+=135/95)

10-1 PVC Pipe Sit-ups (Rx+= V-Ups)

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01 Back Squat / 10 Sit-ups

02 Back Squat / 09 Sit-ups

03 Back Squat / 08 Sit-ups

04 Back Squat / 07 Sit-ups

05 Back Squat / 06 Sit-ups

06 Back Squat / 05 Sit-ups

07 Back Squat / 04 Sit-ups

08 Back Squat / 03 Sit-ups

09 Back Squat / 02 Sit-ups

10 Back Squat / 01 Sit-up