Monday January 13, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Weightlifting

On a 20 MIN Running Clock…

Back squat

5 sets of 3 reps @ 81% of 1-RM

Back Squat (3, 3, 3, 3, 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

WIth a Partner…splitting reps evenly

20 MIN AMRAP:

10 Burpee Box Jump Overs

20 Toes to Bar

30 Wall Balls

RX+ – 30/24″,30/20 lbs

RX – 24″/20″, 20/14lbs

Scaled L1 – 24/20″, 14/10lbs

Scaled L2 – 20″, 10/6lbs

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