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

12.1.2016

CrossFit San Ramon – CrossFit

Warm-up

3 rounds

200 m run

50 ft inch worm

50 ft bear crawl

10 pvc pass thrus

Skill Work

Ring dips

Metcon (AMRAP – Rounds and Reps)

4–> 2 1/2 min amraps with a 1 1/2 minute rest * pick up where you left off*

100M run

5 Chest To Bars (rx+ 5 Bar muscle ups)

5 Ring Dips

Accessory Work

4×10 bicep curls

4×10 reverse hypers

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