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

10.30.16

CrossFit San Ramon – Advanced

Clean and Jerk (@60-70% of Max Clean & Jerk)

Touch -n- Go.

Metcon (4 Rounds for reps)

With a running clock

3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.

3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.

3x max reps of Squats in 40 seconds, rest :20 between rounds.

3x max calories on Rower in 40 seconds, rest :20 between rounds.

Pistols (3 x Max Pistols for Sec 30)

*Record max rep

Bonus Abs

3 Rounds

10 Evil Wheels

10 GHDs

10 Hanging Knee ups

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