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

1.25.2017

CrossFit San Ramon – CrossFit

Overhead Squat (7×2 85-90%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon (Time)

Lurong Participant Workout – if You’ve already done this, Do Nancy!

50-40-30-20-10 – 17 min cap

Wall Balls 20/14

Double Unders

Wall Sit Ups (toes to wall, touch wall each time you sit up)

Doing it exactly like this is RX+

RX = 14/10# 1/2 Double Unders each segment

Scaled = 14/10 and Singles

*If you scale wall ball, note # in the comments*

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s