061120

CrossFit Pampa – CrossFit

Warm-up

2 Rounds of:

1 Minute Bottom of Squat Hold

20 Hanging Knee Raises

1 Minute Standing Hamstring Stretch

20 Hanging Knee Raises

Deadlift (5X5 work up to a heavy set of 5.)

Or, work form at a lighter weight. Record your heaviest set.

Metcon (AMRAP – Reps)

EMOM16:

Even: 1 Round of “DT” (95/65)

Odd: Max Rep Double Unders
Score is total Double Unders.

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks