CrossFit Albuquerque – CrossFit
Warm-up
200 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 half burpees
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
Find a 2-RM Bear Complex, for the day
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Weight)
10 MIN EMOM:
200 M Row, 15/12 CAL Bike, 150 M run
Rest 1 min:
10 MIN EMOM:
6 Clean and Jerks RX,115/75, RX+135/95
Rest 1 MIN:
10 MIN EMOM
10 Bar facing burpees
