South Park, Potrero Hill – CrossFit

251230 (AMRAP – Rounds and Reps)

– RX –

4 x AMRAP 4:

3 hang power cleans (95/135 lb)

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.

– INTERMEDIATE –

4 x AMRAP 4:

3 hang power cleans (65/95 lb)

6 shoulder-to-overheads

9 lateral burpees over the bar

6 pull-ups

– Rest 2:00 between rounds.

– BEGINNER –

4 x AMRAP 4:

3 hang power cleans (35/45 lb)

6 shoulder-to-overheads

9 lateral burpee bar step-overs

6 jumping pull-ups

– Rest 2:00 between rounds.

– MASTERS 55+ –

4 x AMRAP 4:

3 hang power cleans (65/95 lb)

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.

Stretching (Checkmark)

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead

Week Preview

Wed- “2025”- light BB: OHS, HPS, BJO, K2E, Bike

Thurs- Closed- Happy New Year!

Fri- Benchmark: “Diane”

Sat-DU/ Sit-ups/ Ring Dips

Sun- Rope climbs/ Back squats

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