10-02 Thursday

Extended Warm Up:

12 minute EMOM

Minutes 1-4: 3 reps Snatch Balance then hold plank for rest of minute
Minutes 5-8: 3 reps Drop Snatch then hold side plank for rest of minute
Minutes 9-12: 3 reps Heaving Snatch Balance then hold other side plank for rest of minute

Workout Of The Day:

Performance and Fitness

For time, alternating between movements;

21-15-9 reps Front squat
75-50-25 reps Double Unders

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