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

7.9.2018

CrossFit San Ramon – CrossFit

Welcome 6 week challenge members!

Skill Work

pvc pipe hang snatch skill work

Hang Snatch (5×5 60% 1RM snatch)

Metcon (AMRAP – Rounds and Reps)

5 min amrap

5 Burpees

10 Wall Balls 20/14

15 Sit Ups

2 minute rest

Metcon (AMRAP – Rounds and Reps)

5 min amrap

Run 100 M

8 Overhead Squat

75/55 (rx+) 115/75

Challenge members use PVC pipe for OHS

Bonus Abs

Optional Bonus Abs – each day in July there will be something you can do after class, at home, or anywhere, really!

4 rounds

30 Alternating leg grabs

Shouldn’t rest more than 30 seconds between rounds – do your best and enjoy!

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