CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walk outs
60 sec plank
2 Rounds of:
5 pull ups
10 push ups
15 air squats
Weightlifting
Deadlift:
2 set of 5 reps at 70-72.5% of 1-RM
2 set of 3 reps @ 80-82.5% of 1-RM
1 sets of 1 reps @ 88-90% of 1-RM
Deadlift
Metcon
Metcon (Time)
“Muscle up DT”
5 RFT:
12 Deadlifts
9 hang power cleans
6 STO
3/2 MU
RX+ 155/105lbs, ring
RX – 135/95lbs, ring or bar
Scaled L1 – 115/75lbs, banded MU
Scaled L2 – 95/65lbs, jumping mu or MU transitions
