"You can't climb the ladder of success with your hands in your pockets." | 2014-01-27 Monday

Extended Warm Up:

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18 minutes to complete:

1) Max Unbroken Speed Step or Single Unders (8 minute cap)

2a) Squat 12-10-8-6-4 reps

2b) 3 minute plank

Workout Of The Day:

3x5 minute AMRAP with 1 minute rest

First 5 minutes: AMRAP 1 clean, 3 pull ups

Second 5 minutes: AMRAP 1 clean, 5 push ups

Final 5 minutes: AMRAP 1 clean, 7 lunges (total)

 

 

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