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

6.1.2017

CrossFit San Ramon – CrossFit

Weighted Pull-ups (7×3)

Weighted Ring Dips (7×3)

Metcon (AMRAP – Reps)

2:30 amrap

10 SDHP 95/65

5 HSPU

1:30 rest

2:30 amrap

10 alternating Pistols

10 alternating DB snatch 35/20 (rx+) 55/35

1:30 rest

2:30 Amrap

5 Ring Dip

5 Pull Ups

Max muscle Ups for RX+

Lurong Endless Summer (AMRAP – Reps)

10 Min AMRAP

3 thrusters, 3 bar facing burpees, 30 Double Unders 95/65 (rx+)

each round add 3 to the thrusters & burpees, so 6,6,30, 9,9,30, 12,12, 30 etc

RX=

75/55# with 15 Double unders each round or 45 singles

Scaled= 45/35″ 45 singles – no DU this level.

See score sheet for masters weights

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