07-14 Monday

Extended Warm Up:

1) Back squat, 78% x 2 x 5
2) Snatch, heavy single
3) Push press, 5 x 3

Workout Of The Day:

Performance

For time;
40 Burpees
50 Double-Unders
20 KB swings
30 Burpees
50 Double-Unders
30 KB swings
20 Burpees
50 Double-Unders
40 KB swings

Fitness

For time;
40 Burpees
50 Double-Unders attempts or Speed Step
20 KB swings
30 Burpees
50 Double-Unders attempts or Speed Step
30 KB swings
20 Burpees
50 Double-Unders attempts or Speed Step
40 KB swings

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