2013-11-19 Tuesday

Extended Warm Up:

4x30m Prowler Push (180/90)

Workout Of The Day:

1) 6x6 Plyo Push up 

2) 5x3 sandbag clean and Jerk

EMOM 10:00 minutes

1 clean + 2 squats + 2 jerks

Basic - 45/15 lbs

Int. - 65/35 lbs

Adv. - 95/65 lbs

Comp. - 135/95 lbs

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