08-25 Monday

Extended Warm Up:

1) Snatch, take to heavy single
2) Clean and Jerk, take to heavy single
3a) Front Squat, take to heavy single, drop 10% for 2x1
3b) Pull ups, 3xMax

Workout Of The Day:

Performance

1) 3 minute AMRAP of;
7 Press
15 bar jump overs
2) 5 minute AMRAP of;
7 Push Press
15 lunges
3) 7 minute AMRAP of;
7 Jerk
15 burpees

 

Fitness

1) 3 minute AMRAP of;
7 Press
15 bar jump overs
2) 5 minute AMRAP of;
7 Push Press
15 lunges
3) 7 minute AMRAP of;
7 Jerk
15 burpees

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