CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of Choice
3×10 band walk outs
20 alternating lunges
10 air squats
10 PVC cleans
10 PVC jerk of choice
Weightlifting
EMOM for 10 MIN:
1 Clean and Jerks (full clean)
@ 65-75% of 1-RM
1 Clean + 1 Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Squat Clean
10 HSPU
200 m Run
RX+ 155/105, def hspu 4/2″
RX 135/95, kipping hspu
L1 115/75, 1-2 mats hspu
L2 happy weight, off box/piked/seated db press
