Wednesday 05-14

Extended Warm Up:

1a) 5x3 Jerk (Split jerk, push jerk, or squat jerk)
1b) 4x3 Jerk drop (from tip toes)
1c) Fitness: 4x40 second support on Matador
1c) Performance: 4x40 second support + 15 dips (Matador or Rings)

Workout Of The Day:

Performance

3 rounds for time;
100 meter walking lunge with plate overhead (45/25)
15 Hand Release Pushups
20 Toes to Bar

Fitness

3 rounds for time;
100 meter walking lunge with weight to held to chest
15 push ups or floor press
20 Knee to Elbows or 40 Supine Toes to Rig

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