June 17, 2020
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CrossFit Pampa – CrossFit
Warm-up
3 MInute Bottom of squat hold. At each minute mark starting at 1, perform 3 burpees. (in under 10 seconds)
Front Squat (4X6 @ 70% of 1RM every 2 minutes)
GHD Situps (4X15-25)
Strict Pull-Ups (4X10-15)
Power Clean (4X10)
After completing all Front Squats; Perform 1 set of GHDs, then pull-ups,, then cleans. Increase the Power Clean weight each round to find a 10RM (TnG without letting go of the barbell). For GHDs and pull-ups, perform a number within the rep scheme that will challenge you!
5k Run (Time)
Max Effort 5k Run
