Open Gym – Fri, Jul 7

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E3MOM for 15 mins:

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

*Increase 5-10#’’s from last week.*

1 Clean Pull + 2 Hang Clean + 3 Front Squat

Metcon (AMRAP – Reps)

4 sets:

2:00 On/ 2:00 Off:

15/12 Cal Row

9 T2B

6 Hang Power Cleans

*Max Reps Front Squat in Remaining Time Frame

RX- 135/95lbs

Scaled L1 – 115/75lbs

Scaled L2 – 95/65lbs

Scaled L3 – happy weights and movements

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