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


CrossFit San Ramon – CrossFit

Overhead Squat (5×2 85-90%)

Metcon (Weight)

16 min emom

1. 2 man makers

2. 10 box jumps 24/20″

3. 1 rope climb (rx+) 2 rope climbs

4. 8 KB Overhead squat – single arm

Score – add weight of KB and both DBs

Bonus Abs

120 bicycles – suck the navel towards the backbone while doing these!

Lace fingers behind the head bring shoulders off the ground and legs up in a bent position – alternate opposite elbow to opposite knee – left elbow right knee, right elbow left knee = two

(works out to 60 each side )

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