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.