November 30, 2016
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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.
