CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (Time)
In Teams of 3…
5 Rounds for time:
24 Devils Press
27 Alternating Front Rack DB Lunges
30 calorie row or bike or ski
RX+ – 50/35lbs
RX – 30/20lbs
Scaled L1 – 20/10lbs
Scaled L2 – 10/5lbs
Extra Credit
Muscle snatch + 3 OHS – 75% (of MS) x 4 sets
Snatch balance:
70% x 3 reps; 75% x 3 reps; 80% x 2 reps, 85% x 2 sets of 1 rep
Power clean:
4 sets of 2 reps @ 75%
