CrossFit Albuquerque – Open Gym
Warm-up
400m run or 2 MIN Cardio
3X10 reps Band Walk outs
5 spiderman lunges each leg
5 pigeon stretch each leg
5 inch worms (in place)
10 PVC front squat
10 PVC Cleans
Weightlifting
E2MOM for 14 MINS:
3 position clean (FULL) (floor, knee, hip) + 1 jerk
*find max complex for the day*
3-Position Clean + 1 Jerk
1: Ground
2: Knee
3: Hip
Metcon
Metcon (Time)
For Time:
30 Clusters
RX+ body weight
RX 75% body weight
L1 50% body weight
L2 challenging weight
