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

12.23.2017

Announcements

Xmas eve wod 8:30am
12 days of Christmas!

CrossFit San Ramon – CrossFit

Metcon (Time)

Row 800 rx+ 1000m

Metcon (Time)

@min 5

Run 400 M RX+ hill 600

Metcon (AMRAP – Rounds and Reps)

@min 10

4 rounds

5 Ring Rows 6 Headcutters

35/26 (rx+) 53/35

*Some people will not finish in 5 minutes, so score rounds and reps if you do not complete the 4 rounds

Metcon (Time)

@ min 15

run 400 rx+ hill 600

Metcon (AMRAP – Rounds and Reps)

@min 20

2 Rounds

20 KB Snatch 20 KB Kayakers

same weight – rounds and reps – as some wont complete

Metcon (AMRAP – Rounds and Reps)

@ min 25

3 Rounds

5 Plate Burpees, 12 OH plate lunge

25/15 (rx+) 45/35

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s