07-23 Wednesday

Extended Warm Up:

1) Power snatch from hang + overhead squat + power snatch from launch position (all at medium weight) x 5 sets
2) Power clean from launch position + push press + Jerk (all at medium weight) x 5 sets

Workout Of The Day:

Performance

Circuit Training, 1 minute at each station
Lunges with a weight
Push Ups
Squats with a weight
Kick Outs
Flag to Flag

Fitness

Circuit Training, 1 minute at each station
Lunges
Push Ups
Squats
Mountain climbers
Flag to Flag

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