2013-12-09 Monday + Benchmark

Extended Warm Up:

20 minutes to complete:
1) Max Unbroken Speed Step or Single Unders (6 minute cap)
2a) Find 1RM front squat or split squat
2b) HS hold 6x20 sec

Workout Of The Day:

15 min total: 2x7 minute AMRAPs with 1 min rest between
Accumulate 1 minute of Handstand, then AMRAP of
8 Front Squats
50 speed step
Basic – 45/35 lbs, 3x singles
Int. – 95/65 lb bar, either SS or Single
Adv. – 135/95 lbs, SS

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