1800 N. Hobart
Pampa TX, 79065

Clean / Back Squat / Rope Climb

May 23, 2016


Memorial Day Schedule: One class time, 10am, “Murph”

CrossFit Pampa – CrossFit

Power Clean + Hang Clean (1-1-1-1)

Work at 70% of your 1RM Clean & Jerk
Go up 5 lbs. from last time.

Back Squat (Work up to one heavy set of 5 reps.)

5-10 lbs. heavier than last time.

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

10 Back Squats

3 Rope Climbs
For the back squat weight use 25 lbs. less than today’s 5 RM.

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