May 21, 2020
0
CrossFit Pampa – CrossFit
Renegade Row
Front Rack Lunge
Strict Pull-Ups
Can be broken up into smaller sets, even singles if needed.
Double Dumbbell Curls
4 Sets of 10 Reps for each movement (4 on each arm for renegade rows)
Metcon (Time)
After completing all 4 movements each time through:
Assault Bike
20/15 Calorie Sprint
Record your slowest time of the 4 attempts
