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

1.18.2017

CrossFit San Ramon – CrossFit

Accessory Work

4x 30 sec plank, 30 second bridge, 30 sec wall sit

2x 50 ft death march – 8 bulgarian split squat each leg

2017 lurong chipper Level 3 (AMRAP – Rounds and Reps)

10 min amrap

15 Snatch 115/75

20 Deadlifts

25 Box Jump Over 30/24

20 Hand Release Push ups

15 Thrusters

OR DO LEVEL 2

2017 Lurong Chipper Level 2 (AMRAP – Rounds and Reps)

10 Min AMRAP

15 Snatch 95/65

20 Deadlifts

25 Box Jump Overs 24/20 (cannot step)

20 Hand release Push Ups

15 Thrusters

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