South Park, Potrero Hill – CrossFit

251216 (Time)

-RX-

For time:

30 squat snatches (95/135 lb)

30 ring muscle-ups

– INTERMEDIATE –

For time:

30 squat snatches (65/95 lb)

15 ring muscle-ups

-BEGINNER-

For time:

20 power snatches (35/45 lb)

20 false-grip ring rows

– MASTERS 55+ –

For time:

30 squat snatches (65/95 lb)

20 chest-to-bar pull-ups or 10 ring muscle-ups

Skill Work (Checkmark)

Pre-workout skill

Low-ring muscle-up work

Stretching (Checkmark)

2 sets:

1:00 each side forearm stretch

1:00 each side foam roll lats

Week Preview

Wed- Back squat (heavy)

Thurs- Knees-to-elbow/ C2B pull-ups/ DU

Fri- Row/ Burpee/ Box jump over

Sat- Linda (Bench/ Power Clean/ Deadlift

Sun- Thrusters/ Rope Climbs

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