CrossFit Albuquerque – Open Gym
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
On a 15 MIN Running Clock…
3 Back Squat
*Build to a heavy 3-RM for the day*
Back Squat
Metcon (Time)
3 RFT:
30/24 Row
30 Alt. DB Hang Clean and Jerk
30 V-Ups
*20 MIN CAP*
RX – 50/35lbs
Scaled L1 – 35/25lbs, alternating v-ups
Scaled L2 – 25/15lbs, ab mat sit ups or hanging knee raises
Scaled L3- coach directed
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