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

“Frances”

December 01, 2019

CrossFit Pampa – CrossFit

Warm-up

1min Singles

:30 Plank

:30 Bird dogs

:30 V-ups (tuck ups)

:30 Superman hold

X2

Front squat primer:

Front rack hold w/ Up&Ins

4 Pause squats followed by

4 Front squats

Take 3 sets to find your 80%

DB Bench:

Take 3 sets to find a Heavy #

Wod Prep:

Grab partner, get WB, DB, Box

Take 2mins so WU TTB

Front Squat (6×4 @80%)

Dumbbell Bench Press (6×10 Heavy)

Both lifts every 2:30

Metcon (Time)

W/A Partner

60 Double Unders

60 Wall Ball Shots

60 Box Jump Overs (24/20)

60 Double Unders

60 DB Snatch (50/35)

60 Toes To Bar

60 Double Unders
One Partner works while the other runs a 400M. Time is when the partner returns from the last 400M run. 20min CAP

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