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

11.1.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Hill Mile (Time)

Hill Mile for Time

Metcon (Time)

3 Rounds for Time

400 M Run or Row

20 Over head squats with a 9# KB or 10# DB 10 in left hand 10 in right hand

Bonus Abs

3 rounds

15 back ext

15 seated dumbbell press 10#

15 Reverse Hypers

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