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

The Odyssey

December 10, 2017

CrossFit Pampa – CrossFit

12 Days of Christmas, Friday @ 6pm!!!

Front Squat

4×6 at 80% of your one rep max

The Odyssey (Distance)

0-3 Minutes:

20 Front Rack Dumbbell Lunges (50/35)

200 M Row

3-6 Minutes:

20 FR DB Lunges

400 M Row

6-9 Minutes:

20 FR DB Lunges

600 M Row

9-12, 12-15, 15-18, 18-21…

The goal is to finish the row before the 3 minute set is up. If you complete 200M, you move on to 400M, then 600, 800, 100, etc. When you cannot finish the row under that distance’s time cap your workout is over. You can start the next set of lunges and rowing as soon as you finish the previous set. Your score is total meters rowed. Scale distance and reps as needed.

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