October 26, 2016
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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.
