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

WOD #2

October 10, 2015

CrossFit Pampa – CrossFit

Drop-ins welcome! Let’s mash it up!

0-15: Hang Clean (In 15 mins. find a 1RM of this hang clean complex.)

Hang power clean + Hang power clean (again) + Hang SQUAT clean

20-30: Metcon (AMRAP – Reps)

10 minute AMRAP of:

200m Run

Max rep muscle-ups (or pull-ups)

35-45: Metcon (AMRAP – Reps)

10 minute AMRAP of:

50 Double-Unders

Max rep HSPU (or push-ups)

50-60: Metcon (AMRAP – Rounds and Reps)

.38 Special – 10 minute AMRAP:

3 Overhead squats 95/65#

8 Overhead walking lunges 95/65#

*Penalty: Every time you come out of the overhead locked-out position = 10 over-the-bar Burpees

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