2014-04-28 Monday

Extended Warm Up:

1a) 5x5+1 Clean + Front Squat (do five cleans then 1 squat)
1b) 4x3 No Counter Movement Jump
1c) 4x20 second Front Plank (add weight to your mid-back if needed)

Workout Of The Day:

Performance

For total time;
1) 100 DU
2) 10-9-8-7-6-5-4-3-2-1
Thruster (135/95)
L Pull Up
3) 50 burpees

Fitness

For total time; 
1) 50 double unders or 200 speed step or 300 singles
2) 10-9-8-7-6-5-4-3-2-1
Thruster (85/55)
Ring Row
3) 50 burpees

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