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

Nina, Pinta, Santa Maria

November 20, 2018

CrossFit Pampa – CrossFit

Deadlift EMOM – 9 minutes (No Measure)

EMOM x 3 : Empty bar DL x 10

EMOM x 3 : Light bar DL x 5

EMOM x 3 : Heavy DL x 3
Heavy Bar is 75% of 1RM

Metcon (Time)

10 GHD Sit-Ups

200M Run

30 Russian Twists (45/35)

40 HR Push-Ups

30 Russian Twists

200M Run

10 GHD Sit-Ups

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