CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Weightlifting
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
*build to a heavy for the complex*
Hang Snatch + Snatch
Metcon
Metcon (AMRAP – Reps)
12 MIN AMRAP:
2-4-6-8-10… etc.
Muscle Up
4-8-12-16-20…etc
Overhead Squat
RX+ – 115/75lbs, Ring MU
RX – 95/65lbs, bar or ring MU
Scaled L1 – 75/55lbs, jumping or banded MU
Scaled L2 – 55/35lbs, ring rows+dips
*(1-2-3-4-5 women) reps for MU*