CrossFit Albuquerque – CrossFit
Warm-up
400m run or 2 min jog
3 sets of 10 band walk outs each side
10 inch worms
5 spiderman lunges each leg
Weightlifting
E2MOM for 16 MIN:
1 Power Clean + 3 Jerks of Choice
(5 sec negative returning bar to re-rack; each rep)
*Aim for a challenging weight, around, 65-75% of max jerk*
1 Power Clean + 3 Jerks
Metcon
Metcon (Time)
3 RFT:
400 m run
21 TTB
12 clean and jerks
RX+ 155/105
RX 135/95
L1 115/75, hanging leg raises
L2 happy weight, v-ups
Goal 12-16 min
*20 MIN TIME CAP*
