2013-12-17 Tuesday


JumpNRope Seminar! (click for info)

Extended Warm Up:

18 minutes to complete:
1) 500m Row for time
2a) First half TGU 3x10 (up the weight since we have decreased the reps now)
2b) Overhead mobility of your choice / coach's instruction (2 minute intervals between sets of TGUs)

Workout Of The Day:

15 min cap: For time;
30 Overhead squats
30 TTB
20 Power snatch
20 TTB
10 Squat snatch
10 TTB


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