10-27 Monday

Extended Warm Up:

Front squat 3x10

Workout Of The Day:

Remember that you can flex from one scaling level to the next depending on the workout.

Competitor & Performance

21-15-9 reps for time of;

Front squat, (95/65)
Pull Ups
200m run

Fitness

21-15-9 reps for time of;

Front squat, (75/55)
Ring Rows
200m run

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