South Park, Potrero Hill – CrossFit

250812 (Time)

– RX –

10 rounds for time of:

3 muscle-ups

4 box jumps (24/30 in)

– INTERMEDIATE –

10 rounds for time of:

3 chest-to-bar pull-ups

4 box jumps (20/24 in)

– BEGINNER –

7 rounds for time of:

3 jumping chest-to-bar pull-ups

4 box step-ups (10/10 in)

– Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.

– MASTERS 55+ –

10 rounds for time of:

3 chest-to-bar pull-ups

3 strict ring dips

4 box jumps (24/30)

– If able to perform a muscle-up, substitute 1-3 ring muscle-ups in place of the pull-ups and dips.

Skill Work (Checkmark)

Post workout

Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips

Stretching (Checkmark)

1 set:

:45 foam roll calves/side

1:00 foam roll upper back

Week Preview

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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