Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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9/3/2014

Pullups 5×5

Back Squats 5×5

3 Rounds:
50 KB Swings
10 Double Unders or 100 Single Unders

9/2/2014

Muscle Snatch 2×3
Snatch Balance 2×3
Hang Power Snatch 3×3
Hang Power Snatch + Overhead Squat 3×3
Full Squat Snatch 3×2

9/1/2014

Hang Clean and Press/Jerk 3×5

One Arm DB Bench Press 3×10 each

3 Rounds:
400m Run
30 Wallball shots