11-21 Friday

Extended Warm Up:

10 minutes of Turkish Get Ups

Workout Of The Day:

27 minute AMRAP;

9 box jumps
9 Toes to Bar
9 Pull ups
24 lunges
400m run

Fitness: 18/12" box, 2xToes to Rig, Ring rows
Performance: 24/20" box, Knees to Elbows
Competitive: 30/26" box, grab a dumbbell for the lunges

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