CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3…split work evenly
25 MIN AMRAP:
60 box step ups (w weight)
400m run
30 TTB
20 synchro burpees (all 3 people)
RX+ 45/35lb wt. plate
RX – 35/25lb wt. Plate
Scaled L1 – 25/15lb wt. Plate
Scaled L2 – 15/10lb wt. Plate
Scaled L3 – no weight
Extra Credit
Extra Credit/Open Gym Strength Work
Snatch balance – heavy single (work up slowly to try to get 8-10 total reps)
Snatch push press
75% 5 x 5 reps
Bench Press
5 sets of 5 reps @ 70%
Turkish get-up
3 sets of 5/side
GHD sit-up
3 sets of 15 reps
