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

6.23.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

5 min hang snatch drills

Hang Snatch (10 minutes 4×5 keep it light, focus on form)

Hang Snatch (build to heaviest weight for wod)

Metcon (AMRAP – Reps)

3 rounds

1 minute – 7 hang snatch, max burpees (score burpees) then

1 minute row for calories – score calories

90 second rest between rounds

After 3 rounds 90 second rest, then part 2-

Metcon (AMRAP – Reps)

part 2

3 Rounds

2 minutes 15 Goblet Squat

200 M Run

Max 5 Meter Shuttle Runs – each touch counts as 1 rep

rest 90 seconds

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