1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

10am Community WOD

December 21, 2019

CrossFit Pampa – CrossFit

Warm-up

Complete 2-3 Rounds of the following:

:30 Samson stretch (each leg)

10 PVC OHS, Tempo

10 Abmat sit-ups

10 Good mornings

10 Ring rows

10 Push-ups

Metcon (Time)

“High Row”

For time:

1000/800m Row or 60/45cal bike

50 PS (75/55#)

Row 1000/800M

7 rope climbs

Row 1000/800M

50 Bar facing burpees

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