C&J + Lunges/Run

Announcements

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.