Thursday 05-15

Extended Warm Up:

Lateral speed and agility drills

Workout Of The Day:

Performance

For total time;
1) 100 DU
2) 8 rounds
2 Hang Power Clean (165/125)
30 Sec Front Rack Hold with same weight
20 Windmills
3) 100 Double Unders

Fitness

For total time;
1) 50 Double Under (counting attempts) or 200 speed step or 300 singles
2) 8 rounds
2 Hang Power Clean (135/95)
30 Sec Front Rack Hold with same weight
40 Russian Twists without weight
3) 50 Double Under (counting attempts) or 200 speed step or 300 singles

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