07-15 Tuesday

Extended Warm Up:

1) Pull-ups 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
2) Sit ups 3x25 (Glute-ham sit-ups 3 x 15)
3) Power clean + push jerk + jerk 80% of best power clean x 4 sets
4) Muscle snatch 5 x 2 - med weight; work speed

Workout Of The Day:

Performance

For reps;
1) With a 10 minute clock...
4 minute AMRAP of Wall Balls
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.

2) With a 5 minute clock...
2:30 minute AMRAP of Wall Balls
-then (no rest)-
Run 400m

Fitness

For total reps;
1) With a 10 minute clock...
4 minute AMRAP of Wall Balls
-then (no rest)-
Run 600m
*Rest the remainder of the 10 minutes.

2) With a 5 minute clock...
2:30 minute AMRAP of Wall Balls
-then (no rest)-
Run 200m

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1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488