12-26 Friday + Irregular schedule this afternoon

Announcement

This afternoon there is only one class 4:30pm to 6pm.

Extended Warm Up:

1) Barbell complex

RDL
Hang Clean
Press
Front squat
Thruster

2) Squats 3x5 at 40,50,60% (Still deloading!)

3a) Pistols 3x8-10
3b) Core work of your choice, but choose something extremely challenging!

Workout Of The Day:

7 minute AMRAP Burpees (CrossFit Open workout 12.1)

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