CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walkouts
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
On a 20 min running clock…
Find a heavy single in the Back Squat
*If doing Lager lift off, work up to your competition opener.*
Should be around 90% of Max.
*Do not attempt a NEW PR*
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
40 DU’s
20 Alternating DB Snatch
Rest 5:00
5 min AMRAP:
40 DU’s
20 Alternating DB Hang C&J
RX -50/35lbs
Scaled L1 -35/25lbs
Scaled L2 – Happy Movements
