CrossFit Albuquerque – Open Gym
Warm-up
2 Minutes Cardio of choice
3 sets of 10 band walk outs
60 sec plank
Weightlifting
E2MOM for 12 MIN:
1 Clean + 1 Front Squat + 1 Jerk of Choice
*between 65-70% of 1-RM*
1 Clean + 1 Front Squat + 1 Jerk
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
RX – 165/95lbs
Scaled L1 – 135/95lbs
Scaled L2 – 115/75lbs
Scaled L3 – happy weight
Metcon
“Core Finisher”
On an 8 Min running clock…
4 sets of:
30 secs side plank Right side
30 secs middle plank
30 secs side plank Left side
30 secs rest
