CrossFit Albuquerque – Open Gym
Warm-up
400m run or 2 MIN Cardio
3X10 band walk outs
20 line hops front and back
20 line hops side to side
5 up dogs/5 down dogs
5 inch worms
Weightlifting
20 Minute Running Clock…
Deadlift:
1 sets of 8 reps @ 65%
1 set of 6 reps @ 70%
3 sets of 5 reps @ 75%
Deadlift
Metcon
Metcon (Weight)
16 MIN Alternating EMOM:
1: max deadlifts
2: min max box jumps
3: min max wall walks
4: min rest
RX+ 275/185, 30/24
RX 225/155, 24/20
L1 185/135, 20/18
L2 165/125, 24/20 setup ups
