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

10.20.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

1000m Row (Time)

Max Effort 1000m Row

Bonus Abs

100 Sit Ups w/medicine ball

Metcon (AMRAP – Reps)

3 rounds, rotate after each exercise is complete. 1 min on 1 min rest

row for calories

seated dumbbell press 15/10

burpees

KB Swing 18/9

med ball cleans 8/6

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