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

10.18.2017

CrossFit San Ramon – CrossFit

Weighted Pull-ups (7×3)

Accessory Work

7×3

good mornings w/load

Turkish Get ups each hand

Weighted Ring Dips (7×3)

Metcon (AMRAP – Reps)

2 min work 1 min rest

1. 12 OH Lunge 75/55 (rx+) 95/65

6 burpees over the bar

2. 8 front squats same bar

8 HPC

3. repeat 1

4. repeat 2

Metcon (Calories)

2 min – row for calories

1 min rest

Metcon (AMRAP – Reps)

2 min

leg raises above 90 degrees

scaled T2B for all

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