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

6.19.2017

CrossFit San Ramon – CrossFit

Skill Work

Hang Snatch Drills with PVC

Strength

a). sumo deadlift 3×10 4 second count lowering the bar

b). DB Box Ste Up 3×6 each leg

c). Med Ball Bridge/hamstring curl

Metcon (AMRAP – Reps)

20 Min AMRAP

30 seconds work, 30 Seconds rest

(4 times through for 20 minutes)

1. Wall Balls 20/14

2. Goblet Squat 53/35

3. Row for Calories

4. Run 200 Meters

5. Rest 1 minute

Total reps + calories = Score

200 M run = 1 rep

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