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

Festivus Practice +

October 01, 2016

CrossFit Pampa – CrossFit

Shoulder Press (5-5-5-5-5)

Record your heaviest set of 5.

0-6: Metcon (Time)

Teams of 2 complete:

20 Medball Sit-ups “buy-in”

then 4 rounds of:

10 Wall Ball shots

while your partner rests

7-11: Metcon (AMRAP – Reps)

Max rep snatches 95/65#

Trade off as necessary

Metcon (Distance)

Team Run/Row

10 minute AMRAP:

Partner A: Run 200m

Partner B: Max distance Row
Trade off back and forth for 10 minutes for max distance on the rower.

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