October 23, 2015
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CrossFit Pampa – CrossFit
Sorry, no open gym this weekend. Have fun with your families!
Metcon (Weight)
Every minute on the minute for 20 minutes:
1st min: 5 Deadlifts (choose your weight)
2nd min: 5 Handstand Push-ups (deficit?)
3rd min: 5 Bar Muscle-ups
4th min: 5 Shuttle Sprints
Record your deadlift weight. Sprint the shuttle and see how fast you can finish.
RX+ for deficit HSPU’s, record your depth.
cash: Metcon (Time)
Voluntary cash-out:
20 cal. Airdyne
50 ft. handstand walk
20 cal. Airdyne
