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

Mobility WOD + Clean Complex + Dumbbell Rows

December 07, 2016

CrossFit Pampa – CrossFit

0-25: Hang Power Clean (3-3-3-3-3)

Record your heaviest triple. Work up slowly in weight nailing lots of successful sets before going heavy.

30-40: Single arm dumbbell rows (5-5-5-5-5)

With one hand and one knee on a bench.
5 sets of 5 at the same weight across all sets. 1 minute rest between sets.


Partner deadlift

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