November 20, 2018
0
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
