CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Weightlifting
Jerks from the Rack:
Split Jerk or Push Jerk (your choice)
1: Find a heavy single “for the day”
2: 90% of that x 1
3: 85% of that for 2 sets of 1
Push Jerk
Split Jerk
Metcon
Metcon (No Measure)
16 MIN Alternating EMOM:
1: 40 secs max effort rope climbs
2: 40 secs max effort Air squats or wall balls
3: 40 secs Assault Air Bike or Ski
4: 40 secs – Sand Bag Hold – as heavy as possible
