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


CrossFit San Ramon – CrossFit Skills


3 rounds

200 meter row

:30 second static Spider-Man stretch (ea. side)

10 hollow rocks

30 leg clamps (ea. side)

10 pvc pass throughts

10 goodmornings

* Barbell warm up with class

Metcon (Weight)

16 Minute EMOM

– 1 full squat clean+ 1 front squat+ 1 push jerk+ 1 split jerk
Goal is to increase weight every 2-3 sets, ending with a heavy single, record heaviest weight.

Accessory Work

3 sets

10 dumb bell floor press

10 Reverse dumb bell lunges ( ea. side)

1 minute plank

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