2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

08.07.2016

CrossFit San Ramon – Advanced

Skill Work

Handstands

Metcon (Time)

For Time:

1 Wall Climb

100ft Farmers Carry

2 Wall Climbs

100ft Farmers Carry

3 Wall Climb

100ft Farmers Carry

4 Climb

100ft Farmers Carry

5 Wall Climb

100ft Farmers Carry
*Or If have Handstand Walks—

Metcon (Time)

For Time:

10ft Handstand Walk

100ft Farmers Carry

20ft Handstand Walk

100ft Farmers Carry

30ft Handstand Walk

100ft Farmers Carry

40ft handstand Walk

100ft Farmers Carry

50ft Handstand Walk

100ft Farmers Carry

Metcon (No Measure)

10 min EMOM

Odd min: 3-5 Ring Dips

Even min: 3- 5 Rope Pull-ups

Accessory Work

3 Rounds NFT –

10 GHD Back Extensions

10 Evil Wheels

8 Bulgarian Split Squats

10 Hollow Rocks

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