08-18 Monday

Announcement:

Filthy Fifties on Friday!

Extended Warm Up:

1) Snatch, take to heavy single then drop 15% for 4x1
2) Clean and Jerk, same as Snatch
3a) Front squat, take to a heavy single then drop 10% for a double, then drop another 5% for 2x2
3b) Bent over row with barbell, 50% of bodyweight, 2xMax reps

Workout Of The Day:

Performance

3 rounds for time;
10 KB Goblet squats
20 Toes to Bar
70 Double Unders

Fitness

3 rounds for time;
10 KB Goblet squats
20 Knees to Elbows
70 Double Under Attempts OR Speed Steps

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