2013-11-18 Monday

Extended Warm Up:

Tabata Double Unders - 8 rounds (record highest round and compare to last week) 

Workout Of The Day:

1) 15 minutes to find Max Sumo Deadlift (find a heavy single, this doesn't have to be your best lift ever!)

2a) Inverted bar row 3x12

2b) GHD Sit ups 3x12-20 

8 rounds for time; 

8 dips

Run 100m

Basic - banded dips

Int. - banded dips

Adv. - matador dips

Comp. - Ring dips

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