CrossFit – Fri, Nov 17
Announcements
**NOVEMBER CHALLENGE** Bring-A-Friend Challenge.
Get a tally each time your guest shows up the whole month. If they do not have an active membership and they come because of you…it counts! If they have ever had a membership and come BACK because of you…it’s double points!
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Palo Duro CrossFit – CrossFit
Cardio
Partner Rowing for total Distance (Distance)
12 Minutes, in Partners
Switch every minute for 06 Rounds
Workout of the Day
Workout of the Day (Time)
Ascending/Descending Latter For Time:
1-10 Back Squats (95/65, Rx+=135/95)
10-1 PVC Pipe Sit-ups (Rx+= V-Ups)
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01 Back Squat / 10 Sit-ups
02 Back Squat / 09 Sit-ups
03 Back Squat / 08 Sit-ups
04 Back Squat / 07 Sit-ups
05 Back Squat / 06 Sit-ups
06 Back Squat / 05 Sit-ups
07 Back Squat / 04 Sit-ups
08 Back Squat / 03 Sit-ups
09 Back Squat / 02 Sit-ups
10 Back Squat / 01 Sit-up