September 21, 2015
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CrossFit Pampa – CrossFit
The first WOD of the Benchmark Improvement Series. Take your best 3 improvements over the next 5 weeks for your score. Weekly winners and overall winners will be recognized. Good luck!
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girls: Wall balls 14# 9′
Barbells 55#
Box 20″
