Open Gym – Tue, Jul 4

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E3MOM for 15mins:

1 Snatch Pull + 2 Hang Snatch (power or full) + 3 OHS

*Increase 5-10#’’s from last week.*

1 Snatch Pull + 2 Hang Snatch + 3 OHS

Metcon (AMRAP – Rounds and Reps)

Partner Wod:

2-Person Team:

20 min AMRAP:

15/12 Cal Bike

12 Bar Over Burpees

9 Power Snatch

Rest 1:1

RX+- 115/75 lbs

RX – 95/65 lbs

Scaled L1 – 75/55 lbs

Scaled L2 – 65/45 lbs

Scaled L3 – happy weights and movements

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