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

9.28.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Warm-up

same as xfit class

use 8/6# wall ball

1000m Row (Time)

Max Effort 1000m Row
rest as needed

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

6 seated dumbbell press 15/10

200 M Run

15 Burpees

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