December 03, 2015
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CrossFit Pampa – CrossFit
Save the Date! CrossFit Pampa Christmas Party – Saturday, Dec. 19th @ 5:30pm @ The Plaza back bar.
Shoulder Press (3 sets of 5 @ 5# heavier than last week.)
Metcon (AMRAP – Reps)
12 Rounds for max reps
20 seconds on / 40 seconds off:
Odd rounds:
Hang Power Snatch 95/65#
Even rounds: Burpee box-overs 24/20″
RX + = Hang squat snatch
comp: Metcon (Weight)
Work up to a heavy single of the complex:
Deadlift + Hang power clean + Hang squat clean + Jerk
