Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Baxter’s Goodbye (Time)

For Time (with a Partner)

400 meter Farmer Carry (53/35)

100 Air Squats / Plank Hold

90 Pull-Ups / KB Front Rack Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Tandem Deadlifts (135lb on male side/ 90lb on female side)

400 meter Farmer Carry (53/35)
To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.