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

Jerk + HSPU

October 26, 2016

CrossFit Pampa – CrossFit

Split Jerk (1 rep EMOM for 6 minutes.)

Then, increase weight EMOM for the next 4 minutes if possible. Record your heaviest single.

skill: Metcon (AMRAP – Reps)

5 rounds:

1 Wall walk

then turn around

5 sec handstand hold straight into 3-5 strict HSPU’s

rest 1 minute between sets.

5th set, MAX EFFORT HSPU
Record your max hspu’s.

Can’t do strict? Feet or knees on a box.

cash: Metcon (No Measure)

Dumbbell Curl Ladder:

5 alternating dumbbell curls at each weight starting light and working heavy until failure. Minimal rest between weights.

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