2013-11-15 Friday

Extended Warm Up:

1) 3x10 Partner KB Swings

2) 15:00 minutes to find max bench press or floor press

3a) 3x10 Inverted Barbell rows

3b) 2x20 band pull aparts

Workout Of The Day:

AMRAP in 12 minutes

3 Handstand Push Ups

5 Burpees with hand release

7 Medicine Ball Thrusters

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