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

Mile Chipper

July 21, 2015

CrossFit Pampa – CrossFit

Partner WOD and party this Saturday at 6:30pm.

Weighted Overhead Walking Lunges (In 10 minutes, find your 8 step max. (4L + 4R))

With a loaded barbell locked out overhead, alternate walking lunge with your back knee kissing the ground each rep.
If overhead is sketchy, scale to front rack.

Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00 – 10:00 Run 1 mile

10:00 – 25:00 For rounds and reps:

50 overhead walking lunges 45/25#

50 Ground-to-overhead 45/25#

50 Burpees to plate jump
Use the same bumper plate for all weighted movements.

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