2013-12-04 Wednesday

Complete 400m run with a sandbag at some point during your warm up

Extended Warm Up:

Row 2000m light. Shoot for 8:00 for guys, 9:00 for ladies

Workout Of The Day:

1) 5x40m Partner Sprints with band

2) Max Height box jump (record max) 

3) Tabata Airdyne (after being done with box jumps) 

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