CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (No Measure)
20 MIN AMRAP for Quality:
-2 MIN Cardio
-Ab mat sit up or GHD x 15 reps
-Rope climb x 2 reps
-20 Windshield Wipers Holding DBS or KBs in each hand
-1 MIN Handstand hold and HSW
– PVC Pipe Tall Snatch (from toes) x 10 reps
Weightlifting
On a 25 Min Clock…
4 sets of:
2 Muscle snatch @75%
Then…
5 sets of:
1 Power snatch + 1 full snatch @70% of 1-RM
