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

6.9.2017

CrossFit San Ramon – CrossFit

3 Position Snatch (do this minute 0-6 of 30 min wod record max weigh)

High Hang + Above the Knee + Full Snatch

3 position Clean (minute 6-12 record 3 position max weight)

High Hang, Above Knee, Full Clean

Build to max – do not drop bar.

Metcon (AMRAP – Reps)

min 12-18 12 wall balls 6 burpees over the bar (performed as an amrap)

Min 18-24 5 ring rows 5 ring dips (performed as an amrap

min 24-30 5 thrusters 5 G2O 95/65

(performed as an amrap)

add up total reps

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