CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
10 arm circles forward and back
20 everest climbers
10 alt pigeon stretch
10 alt scorpion stretch
10 lateral lunges
30 hip bridges
20 dead bugs
Weightlifting
Power Clean and Jerk Complex
EMOM for 10 MINS:
1 power clean + 1 jerk of choice
*build as heavy as desired*
1 Power Clean + 1 Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
E4MOM for 3 ROUNDS:
9 power cleans
12 air squats
15 push ups
*Rest 1 min between rounds
RX+ 155/105
RX 135/95
L1 115/76
