CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 air squats
10 pvc pass throughs
10 snatch deadlift
10 snatch pulls
10 muscle snatch
10 power snatch
10 ohs with pvc
Weightlifting
Every 90 secs for 15 MIN:
1 Squat Snatch + 1 OHS + 1 Hang Squat Snatch + 1 OHS
*build to a challenging complex weight*
1 Squat Snatch + 1 OHS + 1 Hang Squat Snatch + 1 OHS
Metcon
Metcon (Time)
5 RFT:
12 OHS
8 CTB
RX+ 135/95
RX 115/75
L1 95/65, jumping or banded ctb
L2 happy weight ring rows
