Open Gym – Mon, Oct 16

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E3MOM for 15 mins:

5 Back Squat. Increase 5-10#’s from last week.

Back Squat

Metcon (Time)

3 RFT:

10 DB Snatch

2 Rope Climbs

400m run

RX+ 70/50lbs, legless

RX – 50/35lbs, standard

Scaled L1 – 35/20lbs, seated to stand

Scaled L2 – 20/10lbs, ring rows

Scaled L3 – happy weights movements