CrossFit Albuquerque – Open Gym
Warm-up
2 min cardio
2 sets:
8 spider man crawl (stretch towards sky)
8 thoracic twists
10 dead bugs
Weightlifting
EMOM for 15 MINS:
1 Squat Clean @ 70-80% of 1-RM
*must be within the % range, but can changed throughout*
Clean
Metcon
Metcon (Time)
For Time:
21 Thrusters
3 burpees over bar
15 Thrusters
6 burpees over bar
9 Thrusters
9 burpees over the bar
6 Thrusters
12 burpees over the bar
3 Thrusters
15 burpees over the bar
RX – 115/75lbs
Scaled L1 – 95/65lbs
Scaled L2 – 75/55lbs
Scaled L3 – happy weight 🙂
*20 MIN TIME CAP*