2013-10-16 Wednesday

Extended Warm Up:

Barbell Complex

Workout Of The Day:

Everyone will be divided into two groups today. One group will be made up of those who have completed the Kettlebell swing progression with us. The other group will be made up of those who have not completed the progression.

If you have completed the KB progression, this is your workout.

Strength day. The progression from Southwood.

Bent Row

Press

Front Squat

Deadlift

Complete 5-3-2 reps of each movement. Lift heavy today!

If you have not completed the KB progression, this is your workout. 

12 Russian KB Swings EMOM for 15 minutes

Then; 

8-6-4-2 reps of the following; 

Muscle Clean

Press

Front Squat

Deadlift

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

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