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)
5 rounds with 60s rest between rounds.
5 ring kips
3 ring pull-ups
Drop down to lower rings and…
5 ice cream makers