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

9.29.2018

CrossFit San Ramon – CrossFit

Accessory Work

superset

4×5 each

Romanian Deadlift

Ball Hamstring Curl

4×5

Pendlay Row

Ring Row

Metcon (Time)

For time:

Min 0-4 – Row 500

Metcon (Time)

min 4-8

20 Power clean & Jerk 65%

put the weight you used in the comment field

Metcon (Time)

min 8-12

Run 400M

Metcon (Time)

min 12-16

2 Rounds

10 Front Squat

10 burpees over the bar

using the same bar from the previous metcon

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