October 10, 2015
0
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
