Open Gym – Wed, Sep 27

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E3MOM for 12mins:

8 DeadLift @65% of 1RM DeadLift.Increase 5-10#’s from last week.

Deadlift

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

3,6,9,12,15 etc.

S2OH

1,2,3,4,5 etc

Rope Climbs to 15’

RX – 115/75lbs, R/C

Scaled L1 – 95/65lbs, 1 R/C after each set

Scaled L2 – 75/55lbs, Supine Rope to Stand

Scaled L3 – happy weights movements

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