South Park, Potrero Hill – CrossFit

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250811 (Time)

– RX –

3 rounds for time of:

400-m run

21 med-ball cleans (20/30 lb)

12 power cleans (105/155 lb)

– INTERMEDIATE –

3 rounds for time of:

400-m run

21 med-ball cleans (14/20 lb)

12 power cleans (75/105 lb)

– BEGINNER –

3 rounds for time of:

200-m run

15 med-ball cleans (10/14 lb)

10 power cleans (35/45 lb)

– MASTERS 55+ –

3 rounds for time of:

400-m run

21 med-ball cleans (14/20 lb)

12 power cleans (75/115 lb)

Skill Work (Checkmark)

Post-workout

2 sets:

400-m run

– Rest 3:00 between efforts.

Stretching (Checkmark)

1 set:

1:00 banded good mornings

1:00 cat-cow

:30 doorway pec stretch/side

Week Preview

Tues- Muscle up/ C2B pull-ups/ Box jumps

Wed- Back squat 5×5

Thurs- DU/ T2B

Fri-KB Snatch/ Carries

Sat- “Fight Gone Bad” Benchmark WOD

Sun-monostructural/ long

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