Sunday Funday

Palo Duro CrossFit – CrossFit

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Workout of the Day

Pick your Poison!

5k Run (Time)

Max Effort 5k Run

12 Days of Christmas in August (Time)

For Time

Complete like the song. Do 1; then 2 and 1; then 3, 2, 1; ect until day 12.

01 Muscle-up (bar or ring)

02 Pull-ups

03 Air Squats

04 Box Jumps (24/20)

05 Kettle Bell Swings (53/35)

06 Hand-Release Push-ups

07 Sit-ups

08 Med Ball Cleans (20/14)

09 Burpees

10 Toes-to-Bar

11 Hand-stand Push-ups

12 Squat Snatches (95/65)