Open Gym – Fri, Jan 20

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

EMOM for 12 MIN:

2 Clusters @ 60% of 1RM CJ

Add 5-10 lbs from last week

Cluster

(Clean+Thruster)

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
RX- 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2- 20/10lbs

Scaled L3 – Happy Weights/Movements