CrossFit Albuquerque – Open Gym
Warm-up
Coach Directed
Metcon
Metcon (Time)
With a partner….
5 RFT:
Partner 1 – run 400m
Partner 2 – rest
-Switch back and forth until complete-
*Score is total time that final partner finishes*
**May substitute with a 500m row or ski**
***20 MIN FIRM TIME CAP***
(adjust to 3 to 4 rounds with partner if needed to make the time cap)
Metcon (Time)
For time:
With a partner…
*each partner does full set of reps before moving to next movement.*
21-15-9
KB swing
Box Jump Over
RX+ 70/53, 30/24″
RX – 53/44, 24/20″
Scaled L1- 35/26, 24/20
Scaled L2 – 26/15, 20″
