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

9.19.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang Cleans PVC Drills

Warm-up

lower body warm up

Strength

sumo deadlift 3×8 4 count eccentric

DB Box Step Ups 3×6 each leg

med ball hamstring curls

Metcon (AMRAP – Reps)

4 rounds

40 seconds on 20 seconds rest

1. Wall Balls

2. Goblet Squat

3. Row for Cal

Run 200 M

Rest 1 minute

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