07-31 Thursday

Extended Warm Up:

Partner WOD: 3-4x800m run with gymnastics movement practice of your choice while not running. When your partner returns, you take off on the next run.

Workout Of The Day:

Performance

5 rounds, with 18 minute cap;
Max strict pull ups
20 squats
15 Push Ups
10 Lunges (each leg)

Fitness

5 rounds, with 18 minute cap;
Max (steep angle) ring rows
20 squats
15 Push Ups
10 Lunges (each leg)

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