2013-11-05 Tuesday

Extended Warm Up:

Row 500m for time, post results

Accessory Movements:

1) 9x3 Kettlebell Jerk (2 bells)  (should be pretty heavy)

2a)  Dumbbell floor press 2x20

2b) Band pull aparts 2x25 

Workout of the Day:

For time, 

8-8-8-5-5-5-3-3-3 reps of  

Power Cleans and Box Jumps

Basic - 65/45, 20/12 inch box

Int. - 95/65, 20/18 inch box

Adv. - 115/75, 24/20 inch box

Comp. - 135/95, 30/24 inch box

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