Sunday Funday

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Workout of the Day

Atomic Chipper (Time)

20 Pushpress (95/65, Rx+=135/95)

19 Push-ups

18 Ring Dips

17 Pull-ups (Rx+= Chest-to-Bar)

16 Deadlifts (225/155, Rx+=255/175)

15 Power Cleans (95/65, Rx+=135/95)

14 Front Squats (95/65, Rx+= 135/95)

13 WallBalls (10’/9′, 20/14, Rx+=25/20)

12 Goblet Static Lunges (53/35, Rx+=Heavier)

11 Kettle Bell Swings (53/35, Rx+=Heavier )

10 Toes-to-Bar

Dumbbell DT (Time)

5 Rounds for Time

12 Deadlifts (50/35)

09 Hang Cleans (50/35)

06 Jerks (50/35)

Rogue Invitation 20.5 – Team Style (Time)

For Time

80 Calorie Row or Assault Bike

60 D-Ball Squat Cleans (100/70 lb)

40 Box Step Overs with D-Ball (24/20 in, 100/70 lb)

80 Handstand Push-Ups

40 Box Step Overs with D-Ball (24/20 in, 100/70 lb)

60 D-Ball Squat Cleans (100/70 lb)

80 Calorie Row or Assault Bike