2013-10-31 Thursday + Halloween!

Extended Warm Up:

AMRAP in 7 minutes

5 strict TTB

5 Inch Worm push ups

10 perfect PVC passovers

20 unbroken jump rope (singles OR speed step OR double unders) 

Workout Of The Day:

For time:

10 Handstand Push Ups

20 Pull Ups

30 Weighted walking Lunge, each leg

40 Wall Balls

50 Kettlebell swings

60 Sit-ups

70 Burpees

A: Standing DB press instead of HSPU, Ring rows instead of Pull ups, Unweighted lunges, 35/26 lb KB

B: HSPU, banded pull ups, weighted lunge plate held to chest, 53/35 lb KB

C: HSPU, Kipping Pull Ups, Weighted lunge plate held overhead, >70/48+ lb KB

Cash Out Challenge:

Tabata Airdyne! Try to beat the top man or woman's time! 

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