October 09, 2015
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CrossFit Pampa – CrossFit
Open Gym Saturday! 10a-12p
Metcon (Weight)
Every minute on the minute for 10 minutes:
odd minute: 5 Handstand Push-ups
even minute: 15 Kettlebell Swings
Record your kettlebell weight.
REST 5 minutes, then…
Metcon (Time)
30 Calorie row
20 Wall ball shots
10 Bar muscle-ups
20 Wall ball shots
30 Calorie row
