2013-07-17 Thursday

Extended Warm Up:

15 minutes to try at 3x15 reps with 45 lb plate overhead squat and 5x6 Ring Layouts

Workout Of The Day:

EMOM for 21 minutes
6 Archer Push Ups, extend each arm for 1 rep
5 Overhead Squats, pick your own weight and object
8 Horizontal Counter Rotation Band Press, each side

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