Sunday Funday

Palo Duro CrossFit – CrossFit

Workout of the Day

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

Dobogai (Time)

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here