CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (No Measure)
20 MIN AMRAP for Quality:
-2 MIN Cardio
– 1 MIN overhead weight plate hold
– Upright rows with DB or Barbell x 15 reps
– DB Reverse Flys or Crossover symmetry bands reverse flys x 15 reps
– Biceps Curls x 15 reps
– Snatch Drops with PVC or Barbell (catch in power position)
Weightlifting
Muscle snatch – find a heavy single
Power Snatch – 5 sets of 2 @ 75%
