Wednesday, April 7, 2021

CrossFit Albuquerque – Open Gym

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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*

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