06-16 Monday

News:

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More class times, price discounts, Caring Partnership WODs, and summer events

Extended Warm Up:

1) Burgener Warm Up
- Down and Finish (speed through the middle)
 - Elbows high (keep the bar close)
 - Muscle Snatch (turnover)
 - Squat lands at 2” 4” and 6” (receiving the bar) 
 - Drop snatch (consistent footwork)
2) Clean complex, 5 reps of each, 3-5 sets, working up in weights but keeping perfect technique.
Clean high pull
Muscle clean
Thruster
RDL
Bent over row

Workout Of The Day:

Performance

For time, complete 21-15-9 reps of each;
Front Squat (165/125)
Burpee Over Bar (must jump over with two feet)

Fitness

For time, complete 21-15-9 reps of each;
Front Squat (105/75)
Burpee Over Bar (step overs are ok)

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488