December 24, 2015
0
Announcements
Schedule this week! Mon/Tue: Normal Schedule, Wed: OFF, Thurs: 10am WOD, Fri: OFF
CrossFit Pampa – CrossFit
Metcon (Time)
1 Rope Climb or Muscle-Up
2 Hang Power Cleans 95/65#
3 Burpees
4 Front Squats
5 Box Jumps 24/20″
6 Push Press
7 Air Squats
8 Deadlifts
9 Toes-to-Bar
10 Hang Power Snatch
11 Handstand Push-ups
12 Overhead Squats
RX+ 135/95#
Perform the reps just like the song goes…
On the 1st Day of XMAS: 1 rope climb.
2nd Day of XMAS: 2 HPC , 1 rope
3rd Day: 3 Burpees, 2 HPC, 1 rope climb
4th Day: 4 , 3, 2, 1
etc.
