Monday, July 4th: 10am Hero WOD.
CrossFit Pampa – CrossFit
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
200 ft. Farmers Carry (heavy)
:30 second ring dip support hold
15 GHD Sit-ups
Post your farmers carry weight to comments.
Front rack walking lunges (4 x 8 @ 50% C&J )
Or 10 lbs more than last week.