CrossFit – Wed, Dec 21

Announcements

Christmas & New Years Schedule.
No Weekend Classes for the rest of the year!
Our normal weekend schedule will resume January 7-8.

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2023 Fitness Goals

Through the end of the year our whiteboard by the bathroom will be dedicated to our individual fitness goals for 2023. Take some time to think about what you want to accomplish in 2023 and put it on the board!

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Palo Duro CrossFit – CrossFit

Weightlifting

Hang Snatch (03 Reps EOMOM for 12 Minutes)

Start at 60% of your 1 RM and build to AHAP

Workout of the Day

Workout of the Day (Time)

For Time

20/12 WeightedPush-ups (25/15)*

30 Box Jumps (24/20)

20/12 Weighted Push-ups

30 Ring Dips

20/12 Weighted Push-ups

30 Box Jumps

800m Run
*Designed to be done with a weight plate resting across your upper back. Athletes may choose to wear a weight vest instead (although slightly lighter than programmed weight, it will be considered RX.)