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

7.3.2017

CrossFit San Ramon – CrossFit

No 9:30am, 5:30pm, open gym, teens or kids today

Warm-up

power snatch drills – pvc pipe

Back Squat (3×8 4 second descent 60-65%)

Strength

single leg romanian deadlift (DB or KB) 3×6 each leg

GHR 3×6 4 count ecentric

Metcon (Time)

For Time

21-15-9

Dumbbell Snatch 50/35

Box Jumps 24/20

rest 5 minutes

21-15-9

Wall Balls 20/14

Burpees

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