CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (Time)
In Teams of 3, splitting work evenly:
5 Rounds for time:
400m run with partners
30 pull ups
30 squat cleans
RX+ – strict pull up, 165/105lbs
RX – kipping pull ups, 135/95lbs
Scaled L1 – kipping pull ups, 115/75lbs
Scaled L2 – banded pull up, 95/65lbs
Extra Credit
Snatch pull
5 sets of 2 reps @110% (of snatch)
1 Muscle snatch + 3 OHS
4 sets @ 85% (of MS)
Snatch Balance
5 sets of 2 reps @ 80-85% of Snatch
Snatch Pull (2, 2, 2, 2, 2)
110% of Snatch
1 Muscle Snatch + 3 OHS
85% of Muscle Snatch
Snatch Balance (2, 2, 2, 2, 2)
80-85% of Snatch
