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

8.7.2018

CrossFit San Ramon – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

3 RFT

18 wall balls 20/14 (rx+) 30/20

8 KB Squat Cleans 53/35 (rx+) 70/53

(headcutter minus the overhead)

1 Rope Climb

rest 2 minutes

Do another 3 rounds

Total time including rest

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