1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Compete!!

March 18, 2020

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

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