1800 N. Hobart
Pampa TX, 79065

Snatch grip DL + barbell rows + rings

November 09, 2016

CrossFit Pampa – CrossFit

0-10: Snatch Grip Deadlift (Work up to a heavy triple. )

10-20: Single arm dumbbell rows (5-5-5-5-5)

With one hand and one knee on a bench.
5 reps on both sides.

Metcon (No Measure)

Ring work:

5 rounds with 60s rest between rounds.

5 ring kips

3 ring pull-ups

Drop down to lower rings and…

5 ice cream makers

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