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

11.15.2016

Announcements

1 night only – Nutrition course with Sarah Pate – Surviving the Holidays. $25 members & non-members. Taste delicious foods and mocktails. Thur 6-8 Lorim@crossfitsr.com to reserve your spot!

CrossFit San Ramon – CrossFit

Skill Work

Jump Rope

Metcon (AMRAP – Reps)

1:30 work, :45 rest

2xs thru before moving onto second section

1. 20 Double Unders

10 SDHP 95/65

2. 12 Front Rack Lunge

6 HPC – same bar

Bonus Abs

100 jacknife sit ups with rotation

2016 Fit Challenge (Time)

If you did it Monday, Lori will record it for you – if You’ve not done it yet, DO IT NOW!

For Time

50 Air Squats

40 Sit Ups

30 Burpees

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