December 11, 2015
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CrossFit Pampa – CrossFit
Angi Woelfle Benefit Run: Saturday Night at 6pm. Wear your CrossFit Pampa gear and meet at The Coffee Shop.
Deadlift (Work up to a new 5RM.)
Metcon (AMRAP – Reps)
4 Rounds for max reps:
2 minute Muscle-ups
1 minute Dumbbell Bench Press 40/20#
1 minute Hang Power Clean 115/75#
3 minute REST
comp: Metcon (AMRAP – Reps)
Voluntary WOD:
1 minute GHD sit-ups
1 minute 36/30″ Box Jumps
2 minute GHD sit-ups
2 minute 36/30″ Box Jumps