1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

101520

October 15, 2020

CrossFit Pampa – CrossFit

Metcon (No Measure)

EMOM12:

1) 15/12 Cal Row

2) 5 DB Push Jerks (each arm)

3) 5-10 Strict Dips
Increase DB weight each round.

Split Jerk (6X3 at a 75% of 1RM)

Metcon (Time)

21 Calorie Row

21 Thrusters (95/65)

15 Cal Row

15 Thrusters (135/85)

9 Cal Row

9 Thrusters (155/105)

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