Sunday Funday

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

*Pick your poison.

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Breezy (Time)

5 Rounds for Time

20 Burpees

30 KB Swings (53/35#)

40 Sit ups

50 Air Squats

Rest exactly 3 minutes between rounds

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here