1800 N. Hobart
Pampa TX, 79065

OHS Biathlon

July 16, 2020

CrossFit Pampa – CrossFit

Weighted Dips (10 minutes to work up to a heavy set of 3. )

Rings, bars, or boxes. If you aren’t adding weights do at least 3 EMOM for 10 minutes.

Metcon (Time)

200M Run

20 Overhead Squats (65/45)(75/55)

16 OHS (75/55)(95/65)

12 OHS (85/65)(115/80)

8 OHS (95/75)(135/95)

4 OHS (115/85)(165/115)

200M Run
400M Run between each weight. 200M Penalty Run if you set the bar down in the middle of a weight’s reps.

Sub runs for a 500M/250M row if necessary.


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