August 19, 2016
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Announcements
Saturday Swim WOD! 10am at The Pampa H2O Waterpark.
CrossFit Pampa – CrossFit
Metcon (AMRAP – Rounds and Reps)
With a running clock complete:
7 minute AMRAP:
8 Thrusters 135/95#
200 ft. Farmers Carry 55/35#
Every 10 ft. of Farmers Carry = 1 rep.
So 200ft. =20 reps.
Metcon (AMRAP – Rounds and Reps)
With a running clock complete:
7 minute AMRAP:
3 Calorie Row
3 Over-the-Rower Burpees
6 Calorie Row
6 Over-the-Rower Burpees
9 Calorie Row
9 Over-the-Rower Burpees
15 Calorie Row
15 Over-the-Rower Burpees
21 Calorie Row
21 Over-the-Rower Burpees
