11-6 Thursday

Extended Warm Up:

Overhead squat 5x5
Back squat 10x3 (!)

Workout Of The Day:

3 rounds, each 12 minutes long;

Run 1 mile
20 Ball Slams
15 Medicine Ball squat jumps
10 Toes to Bar

Work hard because you can get some rest time if you finish the TTB before 12:00 on the clock! Your score today is your split times.

Fitness: 1200m run, 2x Toes-to-Rig
Performance: As written
Competitive: As written

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