CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

E2Mx5 Sets:

1 Power Clean + 1 Hang Full Clean + 1 Jerk of Choice @ 65% of 1-RM

* if you prefer to power both reps, feel free :)*

1 Power Clean + 1 Hang Clean

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP:

15/12 machine cals

50’ Overhead DB Carry

15/12 machine cals

100’ Farmers Carry

15/12 machine cals

150’ Body Wt. Walking Lunges

15/12 machine cals

* Pace of workout should be steady state. Intention is to promote blood flow and recovery. Use the talk test, as a way of determining correct

AKA – you should be able to carry on a conversation during this workout. *

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