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

S.O.P.

October 02, 2015

CrossFit Pampa – CrossFit

Saturday Fun: Open Gym 10a – 12p.
Paleo Party 6pm.

Shoulder stability HOLDS. (No Measure)

:30 second Handstand or Plank hold

:30 second dead hang from bar

:30 second top of dip (bar or rings)

:30 second top of ring pushup hold
2 rounds w/ 1 minute rest between.

Metcon (Time)

40 Double-Unders

10 Chest-to-bar pull-ups

30 Hang Power Cleans 135/95#

10 Chest-to-bar pull-ups

20 THRUSTERS 135/95#

10 Chest-to-bar pull-ups

30 Hang Power Cleans 135/95#

10 Chest-to-bar pull-ups

40 Double-Unders

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