2013-10-24 Thursday

Extended Warm Up:

30-20-10 reps of;

Squats

Push Ups

Tuck Jump

4 minute Max KB swings

Workout Of The Day:

EMOM (every minute on the minute)

Odd minutes: 5 pull ups and 1 Thruster 

Even minutes: Max double unders

Cash Out:

800m Run (record your time)

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-224-8CFR