08-12 Tuesday | Honorary workout for Tonya

Announcement:

The workout today 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) Muscle Snatch, 3x2 at a weight that is perfect
2) Power Snatch + 3 overhead squats (at 60% of Snatch) for 4 sets
3) Power clean + Push Jerk + Jerk (at 60% of clean) for 4 sets

Workout Of The Day:

Performance

For time;
1) 3 rounds of;
20 wall balls
15 box jumps
10 Toes to Bar
2) 3 rounds of:
21 burpees
400m run

Fitness

For time;
1) 3 rounds of;
20 wall balls
15 box jumps
10 Toes to Bar
2) 3 rounds of:
21 burpees
400m run

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