South Park, Potrero Hill – CrossFit

251213 (AMRAP – Rounds and Reps)

– RX –

AMRAP 21:

100-m farmers carry (35/50 lb)

20 double-DB front-rack box step-ups (20/20 in)

200-m run

– INTERMEDIATE –

AMRAP 21:

100-m farmers carry (20/35 lb)

20 double-DB front-rack box step-ups (20/20 in)

200-m run

– BEGINNER –

AMRAP 21:

100-m farmers carry (18/20 lb)

20 double-DB front-rack box step-ups (12/12 in)

100-m run

– MASTERS 55+ –

AMRAP 21:

100-m farmers carry (20/35 lb)

20 double-DB front-rack box step-ups (20/20 in)

200-m run

Stretching (Checkmark)

2 sets:

:30 forearm stretch/side

:30 straight leg calf stretch

:30 bent leg calf stretch

Week Preview

Sun- Hang Squat Clean/ Pull-ups

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