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

Row Sprint Intervals

November 27, 2017

CrossFit Pampa – CrossFit

Metcon

Metcon (AMRAP – Reps)

2 Rounds for Reps

2 Minutes on 2 Minutes off

250M Row/Max Push-ups

REST

250M Row/Max Sit-ups

REST

250M Row/Max RIng DIps

REST

250M Row/ Air Squats

REST

Metcon (AMRAP – Reps)

Cash-Out

Top of a Pull-up Hold

5 sets for max time.

Every second counts as a rep!

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