2013-11-21 Thursday

Extended Warm Up:

500m row for time, compare to last week

Workout Of The Day:

1) Banded Deadlift 12x3 @ 35% + band (use blue, green or black) 

2a) 3x9 good mornings

2b) 3x9 ball slams

AMRAP in 10 minutes

35 Double Unders

15 Snatch, 75/55 lbs (scale weight as needed) 

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