CrossFit Albuquerque – CrossFit
Warm-up
200-400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
5 tuck jumps
Weightlifting
Clean Complex:
1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean
*Build to a Heavy Complex for the day*
1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6 Hang Power Cleans
20 Box Jumps
200 m run
RX 155/105, Rx+ 185/135
