CrossFit – Thu, Dec 8

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

Gymnastics

Hang on Bar (01 Rep Max Bar Hang)

Record seconds as reps

Weightlifting

Tempo Deadlifts (03 Reps EOMOM for 10 Minutes )

Regular pull off ground, 5 second negative.

Workout of the Day

Workout of the Day (5 Rounds for reps)

Every 04 Minutes x 05 Rounds

03 Burpee Wall-Walks

09 Box Step-Overs (20/16, 50s/35s)

Max Unbroken Toes-to-Bar or Toes-Through-Ring