2013-11-25 Monday

No classes on Thanksgiving Day

Extended Warm Up:

Tabata Double Unders - 8 rounds, record your highest round

1) 15:00 minutes to find a 1RM front Squat

2a) 5x5 Kneeling jump into squat

2b) 3x10 Banded pull throughs with bands on rig

Workout Of The Day:

"Diane" 

21-15-9 reps of; 

Deadlift

Handstand Push Ups

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