phone: 510-209-8990
e-mail: info@crossfitoffremont.com
address:‎ 37330 Cedar Blvd.
units: I & J
Newark, CA 94560

09302016

Sorry for the lack of content. I was out doing cop stuff until late. Boo. =(

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WORKOUT   9/30/2016

LEVEL ONE

  • 2 Reps Hang Power Snatch on the minute for 12 minutes.

*Increase weight every 3 minutes.

Then….

Complete as many rounds as possible in 7 minutes of:

  • 10 Alternating One Arm Dumbbell Snatches (pick weight)
  • 5 Burpees

Rest three minutes, then….

  • Run 200m with dumbbell for time

LEVEL TWO

  • Establish a 5 Rep Max Push Jerk

Then….

Complete 5 rounds for time of:

  • 5 Power Clean + Push Jerk (M:135#/W:95#)
  • 10 Box Jump Overs (M:24″/W:20″)
  • 100m Run

*13 minute time cap.

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