Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Pick your poison

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Bre’s Run-Row (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes

500m Row

400m Run

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

Kelly (Time)

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