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

9.12.2017 Challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

Hang Snatch work – PVC Pipe

Strength

a). Sumo Deadlift 3×10 4 count lowering

b). Dumbbell Box Step Ups 3×6 Each leg

c). Med Ball Bridges/hamstring Curls

Metcon (AMRAP – Reps)

20 Min AMRAP

30 seconds work, 30 Seconds rest

(4 times through for 20 minutes)

1. Wall Balls

2. Goblet Squat

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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