Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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9-4-2015

Thrusters 5×5

400m Run
40 Wallballs
30 Burpees
20 Situps
400m Run

9-3-2015

Deadlifts 5×5/6×3/7×2

6 Rounds:
20 KB Swings
200m Sprint

ALTERNATE:
Dips 5×5

5 Rounds:
10 Burpees
50m Farmers Walk

9-1-2015

Correctives
Snatch 4×2
Clean 4×2
Jerk 3×2
Clean and Jerk 4×1