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

10.02.16

CrossFit San Ramon – Advanced

Split Jerk (work to Heavy Triple )

Shoulder Press (5×3 @70%)

Metcon (AMRAP – Reps)

AMRAP 10:

Ascending ladder of 5-10-15-20-25-30…etc Wall Balls 30/20

5 Hang Power Snatch, 115/75 rx+ 135/95 between every set of wall balls

*Count total Wall Balls

Metcon (No Measure)

Tabata Handstand Holds

Accessory Work

4 rounds NFT

15 Evil wheel

10 GHDs

10 DB 1 arm rows

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