June 11, 2020
0
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
