April 28, 2016
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Announcements
Open Gym Saturday! Free class for members and friends. 10am
CrossFit Pampa – CrossFit
Metcon (4 Rounds for calories)
4 rounds
4-minute AMRAPs of:
15 HIGH Wall Ball Shots
30 Med ball cleans 20/14#
Row for max calories
REST 3 minutes between rounds.
Wall ball shots are 12ft. / 20# for guys and 10ft. / 14# for girls.
Score = calories rowed each round
