March 11, 2017
0
CrossFit Pampa – CrossFit
Metcon (Time)
60 cal row / farmers carry hold
50 Kettlebelll swings / handstand hold
40 shuttle runs / push-up plank hold
30 one-arm overhead walking lunges / bottom of squat hold
20 wall ball shots / dead hang from bar
10 muscle-ups alternating (burpee-pull-ups)
20 wall ball shots / dead Hang from bar
30
40
50
60
Alternate every 10 reps.
Wait until your partner is in position before your reps count.
