Body Weight!

CrossFit Pampa – CrossFit

Warm-up

10min Amrap

8 burpees

16 side knee tucks / 20 side Vups

15Hollow rocks knee bent/20 hollow rocks

Metcon (Time)

Quarter Murph

400M Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400M Run
Sub in Some type of row (laying under a tailgate or table) for the pull-ups. If you’re not able do that. Do 25 Pike Presses.