October 07, 2019
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CrossFit Pampa – CrossFit
Warm-up
AMRAP5:
30DUs/60Singles
20 Good Mornings (PVC)
10 Hanging Bar Kips
Chest-To-Bar Pull-ups
4Xmax reps every 2 minutes.
record your smallest set
Metcon (Calories)
AMRAP20:
Max Cal Row or Bike
Every 4min. beginning at zero perform:
12 Chest to Bar Pull-ups
100ft. Walking Lunge
Score is total calories rowed or biked.