CrossFit – Mon, Mar 17
CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in DanvilleBest of the East Bay – Please give CrossFit San Ramon a vote for best gym!  Vote.diablomag.com

Warm-up

2 min cardio

2x

8 slant board squats

8 hanging scap protraction/retraction

8 sec hold bottom of dip

8 ATG split Squat

8 hanging knee raise

EMOM

3 min EMOM

3 front squat – add weight

Front Squat (4×3 85-90%)
Metcon (AMRAP – Rounds and Reps)

3x 2 min amrap

5 T2B

5 Ring Dip

2 min rest

pick up where you left off –

Cooldown

couch

3 pos scorpion

wall tricep