2014-06-03 Tuesday

Extended Warm Up:

Barbell complex; complete lifts in order, without putting the bar down. Find the heaviest weight you can do with perfect technique;
Clean Deadlift
Hang Clean High pull
Hang Clean
Front Squat

Workout Of The Day:


“Pyramid Annie”
50-40-30-20-10-10-20-30-40-50 reps of;
Double Unders
Sit Ups


50-40-30-20-10 reps of;
Double Unders
Sit Ups

Then, if you need it, your coach will give you a cash out (if, for example, you didn’t get a good enough workout because you kept messing up on DUs AND/OR you want to leave the gym on a successful note after doing some awesome challenging cash out!).

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