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

10.12.2016

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

Grip Training!

1 min on 1 min off 3 times thru each before moving on to the next exercise

1. Rope Climbs

2. Fat Bar Deadlift (use red grips) 115/75 (rx+) 155/115

3. Pinch Plate carry 5 M shuttle runs (cannot hold plate by the hole – must pinch top of plate) 25/15 (rx+ 45/25)

Score total reps

Metcon (AMRAP – Rounds and Reps)

4 Rounds 2:30 on 1:15 rest

5 Hang Power Clean 75/53 (rx+) 115/75

10 Front Squat

20 Lateral Jumps over the bar

*Pick up where you left off*

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