March 18, 2020
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CrossFit Pampa – CrossFit
Warm-up
2 rounds of:
50ft Bear Crawl
25 Seated Crunches
50 Ft Bear Crawl
25 oblique raises w/plate
(Right side round 1 and left round 2)
Then perform 5 wall walks
10 minute cap
Strict Pull-Ups (3X10)
Strict Handstand Push-Ups (3X10)
Metcon (3 Rounds for reps)
AMRAP2:
50 Double Unders
10 Hang Power Cleans (155/105)
Max Rep Bar Muscle-Ups
AMRAP3:
75 Double Unders
10 Hang Power Cleans
Max Rep Bar Muscle-Ups
AMRAP4:
100 Double Unders
10 Hang Power Cleans
Max Rep Bar Muscle-Ups
No rest between AMRAPs. Score is total BMU, jumping BMU, pull-up etc.
Score each AMRAP
