CrossFit Albuquerque – Open Gym
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
RX – 20/14lbs, 135/95lbs
Scaled L1 – 14/10lbs, 115/75lbs
Scaled L2 – 10/6lbs, 95/65lbs.
Scaled L3 – Coach Directed
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