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

Snatchy Snatch + MU/Pull-up

November 30, 2016

Announcements

Saturday CrossFit! 10a-12p

CrossFit Pampa – CrossFit

Power Snatch (2 reps EMOM for 12 minutes.)

Increase weight every 4 minutes. Record heaviest 4 x 2.

Metcon (AMRAP – Rounds and Reps)

Bergeron’s Gymnastic Conditioning:

Choose one of the following:

A. 3 Sets of 12 unbroken bar muscle-ups

B. 4 sets of 9 unbroken bar muscle-ups

C. 5 sets of 7 unbroken bar muscle-ups

D. 6 sets of 5 unbroken bar muscle-ups

Rest 1 minute between sets
Scale the movement as necessary. Bar muscle-up is RX+, pull-up is RX.

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