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

Press + Snatch

December 03, 2015

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

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