CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
20 banded good mornings
3×10 reps band walkouts
Weightlifting
EMOM for 10 MIN:
3 TNG Power Clean and Jerk
60-70% of 1RM Clean and Jerk. Increase 5#’s from 11/22.
Power Clean+Jerk
Metcon
Metcon (Calories)
4 Sets:
3:00 On/2:00 Off:
12Thrusters
12Lateral Burpees Over the Bar
*Max Cal Bike or Row
RX – 95/65 lbs
Scaled L1 – 75/55lbs
Scaled L2 – 65/45lbs
Scaled L3- Happy Movements
