09-05 Friday

Extended Warm Up:

1) 4x7 barbell row

Workout Of The Day:

Performance

For time;

Run 400m
30 dumbbell snatch (60/35)
40 Weighted lunge (same weight as Snatch)
Run 400m
20 dumbbell snatch (60/35)
30 Weighted lunge (same weight as Snatch)
100 Double Unders
10 dumbbell snatch (60/35)
20 Weighted lunge (same weight as Snatch)

Fitness

For time;

Run 400m
30 dumbbell snatch (40/25)
40 Weighted lunge (same weight as Snatch)
Run 400m
20 dumbbell snatch (40/25)
30 Weighted lunge (same weight as Snatch)
100 cumulative of Double Unders / Double Attempts / Speed Step
10 dumbbell snatch (40/25)
20 Weighted lunge (same weight as Snatch)

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