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

10.3.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

pvc power clean drills


single leg romanian deadlift with dumbbell 3×6 each side

Glute ham raise 3×6 4 count eccentric

Back Squat (3×8 4 sec eccentric)

Metcon (AMRAP – Reps)

every 2 minutes until failure to complete

5 thrusters 5 bar facing burpees

7 thrusters, 7 BFB

9 thrusters, 9 bfb

11,11…13, 13 etc


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