2013-08-16 Friday

Extended Warm Up:

Dynamic Warm Up

Workout Of The Day:

21-15-9 of;
Row (calories)
Slam Balls

Then, 6x200m sprints. Rest as needed between runs. 


Remember that there is no workout on 2013-08-24 because of the Oregon CrossFit Games in Bend, OR. Go check that event out. 

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