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

1.17.2018 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang snatch drills with pvc


1a). shoulder press 3×10

1b). Barbell bent over row 3×12

1c). Dumbbell lateral raise or use small plates 3×12 4 second count lowering of weight

Rest 75 seconds

2a). Ring Push Ups 2×15 to failure

2b). Strict Pull Ups 2×15 to failure

Metcon (AMRAP – Reps)

5 min amrap

10 Alternating Dumbbell Snatch

5 Burpees

5 Goblet Reverse Lunge

2 min rest

5 min AMRAP

7 Box Jumps or step ups

7 Toes to Bar

7 Air Squats

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