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

HomeWOD 040720

April 07, 2020

CrossFit Pampa – CrossFit

Warm-up

3 Rounds of:

1 Minute Hollow Hold

20 Straight Leg Sit-Ups

1 Minute Elbow Plank Hold

20 Russian Twists

12 Minute Cap

Bent Over Row (4X20 Using a plate or plates)

Metcon (AMRAP – Reps)

2:30 Work / :30 Rest

200M Run

20 Single Unders

Increase SUs every round by 20 until you cannot complete the given work in 2:30.
Score is total SU, A full finished round is:

1=20, 2=60, 3=120, 4=200, 5=300, 6=420, 7=560, 8=720, 9=900, 10=1100

If I finish 6 rounds and do 72 Singles in the round of 7 my score would be, 492.

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