CrossFit – Sun, Aug 13

Announcements

**AUGUST CHALLENGE**

Most PRs (Personal Records) or Gold Stars all Month!!

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Weekend Schedule

Saturday | 9am
Fundamentals. RSVP required with a simple email to [email protected]

Saturday | 10am
FREE Community Workout!

Sunday | 1:30pm
Sunday Funday. A long, hard, fun workout that is easily scalable for any & everyone. “Challenge accepted” attitude required!

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Palo Duro CrossFit – CrossFit

300 (Time)

10 Rounds For Time:

05 Chest-to-Bar Pull-ups (Rx+=Strict)

10 “X” Dumbbell Movement (35/20, Rx+=50/35)

15 Sit-ups

Round 01 – Dumbbell Push Press

Round 02 – Dumbbell Burpees

Round 03 – Dumbbell Power Cleans

Round 04 – Dumbbell Bench Press

Round 05 – Dumbbell Lunge Steps (L/R=2)

Round 06 – Dumbbell Front Squats

Round 07 – Dumbbell Bent Over Rows

Round 08 – Alternating Dumbbell Snatches

Round 09 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters

300 DB PDCF (Time)

10 Rounds for Time

05 Burpees

10 “X” Dumbbell Movement (35/20, Rx+=50/35)

15 Banded Sit-Ups

Round 1 – Double Dumbbell Push Press

Round 2 – Dumbbell Box Step Ups (L/R=1)

Round 3 – Dumbbell One Arm Thrusters (L/R=1)

Round 4 – Double Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps (L/R=1)

Round 6 – Double Dumbbell Front Squats

Round 7 – Dumbbell Hang Clean Jerks (L/R=1)

Round 8 – Alternating Dumbbell Snatches (L/R=1)

Round 9 – Double Dumbbell Deadlifts

Round 10 – Double Dumbbell Devil’s Presses