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)
:20 second Handstand Holds
:20 second Rest
Put hands on dumbbells if possible.
Grab a partner, one work / one rest
5 Ring Kips
10 Dumbbell Decline Bench Presses
Rest 1 min
Record heaviest dumbbell weight used.