2014-04-16 Wednesday

Extended Warm Up:

1a) 5x3 back squat
1b) 4x30 second handstand
1c) 4x10 steps left and 10 steps right of banded monster walk

Workout Of The Day:

Performance

3 rounds
15 burpees
1:30 Front Rack hold, 135/95 lbs
Rest 1 minute
After the third round, rest 1 minute then complete an additional 1:30 Front Rack Hold and an additional 15 burpees

Fitness

3 rounds
10 burpees
1:30 Front Rack hold, 95/65 lbs
Rest 1 minute
After the third round, rest 1 minute then complete an additional 1:30 Front Rack Hold and an additional 15 burpees

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488