CrossFit – Wed, Oct 18

Announcements

*ENDURANCE TEST 1*

2000/1600m Row

25 Toes-to-Bar

1 Mile Run

25 Toes-to-Bar

80/60 Bike Cals

We would like to see EVERY athlete take this test at least 1 time in September and/or October. You can take this test in place of any WOD on any day! Scale as needed.

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Palo Duro CrossFit – CrossFit

Skill Work

Spend 10 Minutes working on deficit handstands or handstand walking.

Deficit Handstand Push-ups (Kick up on wall then 3 second descend into headstand. )

Handstand Walk

Workout of the Day

Workout of the Day (Time)

For Time:

Buy-in: 50 Double Unders

21-15-09

Kettlebell Swings (53/35)

Box Jumps Overs (24/20)

Cash-out: 50 Double Unders