"When life puts you in tough situations..." | 2014-01-31 Friday

1524976_713726905318451_493878835_n.jpg

Extended Warm Up:

20 minutes to complete:

1) Long Tabata (40 seconds of work:15 seconds of rest) speed step or single under

2) Test Front  or Split squat 1 Rep Max

3) Full TGU: find max weight on each arm

Workout Of The Day:

2x7 minute AMRAPs with 1 min rest between

Accumulate 1 minute of Handstand, then AMRAP of

  • 8 Front Squats
  • 50 speed step

Scaling:

  • Basic – 45/35 lbs, 3x singles
  • Int. – 95/65 lb bar, either SS or Single

Adv. – 135/95 lbs, SS

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