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

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CFSR 11.18.2017

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11.18.2017

CrossFit San Ramon – CrossFit

Back Squat (4×6 70%)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


CFSR 11.17.2017

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Happy Friday!


11.17.2017

CrossFit San Ramon – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#


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CFSR 11.16.2017

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11.16.2017

CrossFit San Ramon – CrossFit

Accessory Work

3x:

8 zottsman press

8 partner GHM

8 DB Pull Over

10 Pull Ups

20 Push Ups

Metcon (AMRAP – Rounds and Reps)

14 min amrap

12 thrusters 75/55

12 kb snatch 6 ea side 35/26

12 Pull Ups


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CFSR 11.15.2017

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