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

7.11.2018

CrossFit San Ramon – CrossFit

Skill Work

Hang Snatch Skill work – empty bar

Accessory Work

3×10

banded pull apart

Lateral Raise

Bent over Row

Ring Push Ups

Metcon (AMRAP – Reps)

4xs thru 50 seconds on 10 second rest

1. Row Calories

2. KB Swings 35/26 (rx+) 53/35

3. Kayakers 20/14

4. DB Box Step Ups 24/20″ 30/20#

(rx+) same box 50/30#

Bonus Abs

Optional Abs

4×30 Heel Grabs

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