08-11 Monday + Announcement

Announcement:

The workout on Tuesday (tomorrow) will be an honorary workout for a close friend of two of our members. Tonya is a breast cancer patient who is currently back in the hospital. Her request is simple--pictures of CrossFitters working out posted on her Facebook wall for inspiration.

Wear blue clothing and plan on sticking around a few minutes after class for a group photo.

Extended Warm Up:

1) Snatch, take to a heavy single, reduce it 10% for 1 rep, then reduce another 10% for 3x1
2) Clean and Jerk, same as snatch above
3a) Front squat, find heavy single, reduce by 10% for a double
3b) Pull ups, 3xMax

Workout Of The Day:

Performance

AMRAP 500m rows in 16 minutes, with core work of your choice while not rowing

Fitness

AMRAP 500m rows in 16 minutes, with core work of your choice while not rowing

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