CrossFit Albuquerque – Open Gym
Warm-up
200-400 m run
10 air squats
10 pvc pass throughs
10 clean deadlifts
10 clean pulls
10 muscle clean
10 power clean
10 strict press
10 push press
10 push/split jerks
Weightlifting
Every 90 secs for 15 MIN:
1 Power Clean +1 Push Jerk+ 1 Hang Power Clean + 1 Split Jerk
1 Power Clean + 1 Push Jerk+1 Hang Power Clean + 1 Split Jerk
Metcon
Metcon (Time)
4 RFT:
10 hang power cleans
10 hspu
RX+ 155/105
RX 135/95, kipping
L1
3clinics
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