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

Back Squat / Box Jumps + Inverted work

November 16, 2016

CrossFit Pampa – CrossFit

Back Squat (4 sets of 3 reps + box jumps)

Find a weight to use for all 4 sets or 3. After each work set go straight into 3 seated box jumps (tall).

Metcon (No Measure)

8 Rounds

:20 second Handstand Holds

:20 second Rest

Put hands on dumbbells if possible.
Grab a partner, one work / one rest

Metcon (Weight)

5 Rounds:

5 Ring Kips

10 Dumbbell Decline Bench Presses

Rest 1 min
Record heaviest dumbbell weight used.

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