12-10 Wednesday

Holiday WOD + Potluck on Saturday!

Details here or on Facebook

Extended Warm Up:

1a) Deadlift 3x3 at 65, 75, 85%
1b) KTE or TTB 3x12-15 reps

Workout Of The Day:

For time;

100m KB or DB front rack carry then,
4 rounds of;
60 grasshoppers
8 deadlifts
then, another 100m KB or DB front rack carry

Fitness: 135/115 lbs
Performance: 185/155 lbs
Competitive: 225/185 lbs 

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