11-7 Friday

Extended Warm Up:

6 sets of 2 cleans and 1 Jerk
Practice KB Snatch while resting from clean & jerks

15 minutes to find 3RM floor press

Workout Of The Day:

Partner workout

10-9-8-7-6-5-4-3-2-1 reps each of;

Dumbbell Manmaker while other partner planks
Box Jumps

While P1 does his/her Manmakers, P2 holds a plank. Then P1 holds plank while P2 does her/ Manmakers. After both partners have done the set of 10 Manmakers, then they alternate box jumps until they each done 10. Then start in on the set of 9!

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