CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of choice
Get moving and blood flowing
3 sets of 10 band walk outs
10 air squats
10 alternating lunges
1 min plank
Weightlifting
E2MOM for 10 MIN:
1 hang power snatch + 1 hang full snatch + 1 OHS
*build to a heavy 3-RM for the day*
1 Hang Power Snatch + 1 Hang Snatch + 1 OHS
Metcon
CF Games 14.2, interval training version
3 MIN AMRAP
10 OHS
10 CTB Pull Ups
1 MIN Rest
Then…
3 MIN AMRAP
12 OHS
12 CTB Pull Ups
1 MIN Rest
Then…
3 MIN AMRAP
14 OHS
14 CTB Pull Ups
1 MIN Rest
RX – 95/65lbs, CTB
Scaled L1 – 75/55lbs, pull up
Scaled L2 – 55/35lbs, banded or ring row
Scaled L3 – happy weight
***NOTE: Athletes can modify OHS with Front squats***
