09-04 Thursday

Extended Warm Up:

12 minutes of Turkish Get Up practice

Workout Of The Day:

Performance

3 rounds for time;

1 minute Front Rack Hold (135/95)
15 burpees
Rest 1 minute
30 Burpees
2 minute Front Rack Hold (135/95)
15 Burpees

Fitness

3 rounds for time;

1 minute Front Rack Hold (Heavy weight you can clean)
10 burpees
Rest 1 minute
20 Burpees
2 minute Front Rack Hold (Heavy weight you can clean)
10 Burpees

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