1800 N. Hobart
Pampa TX, 79065

Weighted Lunges + Team Run/Burpee

December 21, 2015


Schedule this week! Mon/Tue: Normal Schedule, Wed: OFF, Thurs: 10am WOD, Fri: OFF

CrossFit Pampa – CrossFit

Front Rack Lunge (4 sets of 8 steps, working up to your heavy 8.)

Metcon (AMRAP – Reps)


Teams of 2 – AMRAP 30:

10 meter Shuttle Sprints

Every minute on the minute – 5 burpees
One partner working, one resting.

Partner 1 works for 3 minutes.

Partner 2 picks up where Partner 1 left off and works for 3 minutes.

Score = total shuttle sprints.

comp: Glute-Ham Raises (10-10-10-10-10 )

Hug bumpers close to your chest or barbell in a back rack.

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