March 11, 2020
0
CrossFit Pampa – CrossFit
Warm-up (No Measure)
3×20 reps of:
Dead bugs w/ Plate
Russian twist with plate
GHRs
1 lap around the pillars
Strict Pull-Ups (3X10)
Strict Handstand Push-Ups (3X10)
Metcon (Time)
In teams of 3:
3 Rounds of:
25/20 Cal Bike
20 Clean & Jerks (75/55)
15 Chest to Bar Pull-Ups
-Then-
60 Chest to Bar Pull-Ups
Each partner does each movement once. After all three have completed each movement once they can start on The 60 C2Bs. Once you come off of the bar you switch.
16 Minute Cap.
