Open Gym – Fri, Jul 21

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

On a 15 MIN Running Clock…

1 Clean Pull + 2 Hang Clean (power or full) + 3 FS

Find a max for the complex.

1 Clean Pull + 2 Hang Clean + 3 Front Squat

Metcon (AMRAP – Reps)

4 Sets:

3:00 On/ 2:00 Off:

25/20 Cal Row

*Max Reps Thrusters @95/65#’s

RX+- 115/75 lbs

Rx- 95/65 lbs

Scaled L1 – 75/55 lbs

Scaled L2 – 55/35 lbs

Scaled L3 – happy weights and movements