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

11.3.2017

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod – 30 min Amrap

100 OH Squats 75/55 – bar can’t rest on ground*

90 Med Ball Sit Ups 20/14

80 Jumping lunges Partner holds Plank*

70 KB Swings 70/53 Partner hangs from Rig*

600 Hill Overhead Med Ball Run – pass ball as needed, cannot touch the ground, must stay locked out overhead while in motion 20/14*

50 Knees to Elbow

40 Wall Balls 20/14 – ball can’t touch the ground*

30 Clean and Jerk – same bar- bar can’t sit on ground – touch and go reps *

200 M Farmer’s Carry – 45/25 plate in each hand pass as needed*

10 Med Ball Cleans 20/14 – cant rest ball on ground *

*Penalty – 10 burpees

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