2014-04-30 Wednesday

Extended Warm Up:

1a) 5x3 Push Press
1b) 4x3 Practice dip & drive
1c) 4x10 Indian Sit Wall Press

Workout Of The Day:

Performance

1) 3 rounds for time; 
7 Box Jumps (32/26) (Stack plates on boxes)
7 Shoulder To Overhead (140/100)
2) Rest 1 min
3) Another 5 rounds

Fitness

1) 3 rounds for time;
7 Box Jumps (24/20)
7 Shoulder To Overhead (115/75)
2) Rest 1 min
3) Another 5 rounds

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