07-16 Wednesday

Extended Warm Up:

1) Front squat 75% x 2 x 5
2) Clean - heavy single
3) Jerk - heavy single

Workout Of The Day:

Performance

7 rounds for quality:
1st minute: 1 muscle clean + 3 pull ups
2nd minute: 1 power clean + 5 push ups
3rd minute: 1 squat clean + practice jump rope remainder of minute

Fitness

7 rounds for quality;
1st minute: 1 clean + 3 pull ups
2nd minute: 1 clean + 5 push ups
3rd minute: 1 clean + practice jump rope remainder of minute

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