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

9.13.2018

CrossFit San Ramon – CrossFit

Deadlift (4×4 75-80%)

Metcon (AMRAP – Reps)

Tabata –

1. Jumping Squat 45/35

1 min rest

Metcon (AMRAP – Reps)

Tabata

Push Jerk – same bar

1 min rest

Metcon (AMRAP – Reps)

Tabata

Put plates on your empty bar so it sits off the ground –

Snatch Set up – Goal is to not move for the 20 seconds – holding the snatch set up position

Score = seconds held per 20 second round (rest on the 10 sec break)

1 second = 1 rep

1 Minute rest

Metcon (AMRAP – Reps)

Tabata

Hollow Rock – score = # of seconds held (rest on the 10 sec break)

Goal – hollow rock for 20 seconds each round :O)

1 second = 1 rep

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