2013-07-10 Wednesday + Water Challenge

Extended Warm Up:

LOG of each;
Ankle Lift
Power skip

Workout Of The Day:

Kettlebell Swings, either A or B

A: More Experienced
18x18 1 handed or 2 KBs swing

B: Less Experienced
18x15 two handed swings


South Wood Strength, either A or B

A: More Experienced
8-6-4-2 reps of;
Muscle Clean
Push Press
Front Squat

B: Less Experienced
8-6-4 reps of
Muscle Clean
Front Squat


Water Challenge starts today! Details posted inside the gym or ask a coach!  

Remember, start thinking about any CrossFit gear you would like to buy. Coach Joey and Coach Linden could pick it up at the 2013 CrossFit Games and you could save on shipping costs and score a deal!

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