CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Weightlifting
Back squat
5 sets of 4 reps @ 78%
Back Squat (4, 4, 4, 4, 4)
Metcon
Metcon (Time)
For time:
30/20 Calorie Assault Bike
15 Ring MU
30/20 Calorie Assault Bike
RX+ – AB, Ring
RX – AB, Bar
Scaled L1 – Jumping or Banded MU
Scaled L2 – row, 15 ring pull ups + 15 dips
Scaled L3 – row, 15 banded pull ups + 15 push ups or box dips
