Open Gym – Mon, Nov 20

CrossFit Albuquerque – Open Gym

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Warm-up

2 MIN CARDIO

3×10 band walkouts

2 Rounds:

5 pull ups or ring rows

10 push ups

15 air squats

Weightlifting

E4MOM for 16 mins:

8 Back Squat @31X1. Use 60% of 1RM Back Squat.

Back Squat

Metcon (AMRAP – Reps)

5 Sets:

2 Min AMRAP:

3 Heavy HPC

Max Reps TTB in remaining time.

*2 MIN REST

*Score is TTB reps

RX+ – 225/155lbs

RX – 185/115lbs

Scaled L1 – 135/95lbs

Scaled L2 – 115/75lbs

Scaled L3 – happy weights and movements