Open Gym – Fri, Dec 16

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

20 banded good mornings

3×10 reps band walkouts

Weightlifting

12min EMOM:

1 Power Clean. Note, 2-second pause in receiving position.

Use 70-75% of 1RM Snatch.

Power Clean

Metcon

Metcon (Time)

For Time:

27,21,15,9 reps of:

Cal Bike

Pull Ups

RX+ C2B Pull Ups

RX – Pull Ups

Scaled L1 -Jumping Pull Ups

Scaled L2 – Ring Rows

Scaled L3 – happy weights

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