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

A Row/Squat Partner WOD

September 17, 2015

CrossFit Pampa – CrossFit

Clean Eating Challenge update: The girls are closing the gap, guys 211 – girls 172.

Metcon (AMRAP – Reps)

In teams of 2 complete in 16 minutes:

3,000m Row (Switch every 250m)

Max rep Back Squats 135/95#
16 minutes on the clock. One person rows, one back squats. Once your 3k row is complete, both partners can take turns with back squats. Score = Total back squats.

cash: Pull-ups (3 Rounds of max rep STRICT pull-ups)

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