CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (Time)
For Time:
Teams of 2
1k row
100 pull-ups
1 k row
80 devils press
1k row
60 HSPU
RX+ – CTB, 50/35lbs, strict at even
RX – pull up, 35/20lbs, kipping at even
Scaled L1 -banded pull ups, 20/10lbs, modified hspu with ab mats or other
Scaled L2 -ring rows, 20/10lbs, push ups
Extra Credit
EXTRA WORK FOR THE DAY:
Bench Press
3 sets x 2 reps @ 80%
80% of your one rep max bench press.
Clean Pull
3 sets x 5 reps @ 110%
If 110% of your 1RM of Clean is too easy, do up to 120% of your one max rep of clean.
RDL
3 sets x 6-10 reps
You can choose the amount of reps as long as it is within the suggested range.
Pendlay Rows
3 sets x 8-10 reps
You can choose the amount of reps as long as it is within the suggested range.
