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


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*

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