November 03, 2016
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Saturday WOD! 10a – 12p
CrossFit Pampa – CrossFit
0-20: Snatch (1 rep EMOM to find a 1RM)
Start the EMOM at 50% of your 1RM. Add 2 – 10 lbs. each min. After 10 minutes, take 10 more minutes to find a 1RM if necessary. Your goal is to get through the 10 min EMOM without maxing out.
Metcon (Time)
3 Rounds for time:
20 Overhead Walking Lunges 45/25#
600m Run
RX+ = 65/45#
Only if you’re super fast, not just super strong.
