CrossFit Albuquerque – CrossFit
Warm-up
400m run or 2 min jog
2-3 rounds of:
5 pull ups
10 push ups
15 air squats
Weightlifting
Power Clean and Jerk:
Warm up to approximately 10-20% heavier than metcon weight, to reach proper activation.
Gymnastics
Muscle up or Modification:
Find station for muscle up or modification; as well as pull up station. Perform 2-5 reps of the movement being performed today.
Metcon
Metcon (3 Rounds for reps)
6 min AMRAP:
800 m run
Max MU
*Rest 3 min
6 min AMRAP:
800 m run
Max Power Clean & Jerk
*Rest 3 min
6 min AMRAP:
800 m run
Max CTB
RX+ 185/125
RX 155/105
L1 135/95
*Score reps per round for each different movement
