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

Run / Rope Climb

August 20, 2015

CrossFit Pampa – CrossFit

Stat of the day: There are less kidnappings today than any other time in American history.

Rope EMOM – 9 minutes (No Measure)

EMOM x 3 : Hanging knees to chest x 10

EMOM x 3 : Guard Pull-ups x 3

EMOM x 3 : Ground to Standing Climbs x 3

Metcon (AMRAP – Reps)

20 minute AMRAP:

400m Run

1 Rope Ascent

400m Run

2 Rope Ascents

400m Run

3 Rope Ascents

etc. etc. increasing a rope climb each round.
Score = total number of rope acents

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