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South Park, Potrero Hill – CrossFit

260203 (Time)

– RX –

5 rounds for time:

5 rope climbs (15/15 ft)

Accumulate 2 min Zercher or front-rack hold (105/155 lb)

– INTERMEDIATE –

5 rounds for time:

3 rope climbs (12/12 ft)

Accumulate 2 min Zercher or front-rack hold (75/115 lb)

– BEGINNER –

5 rounds for time:

3 seated rope lock-off to stand

Accumulate 1 minZercher or front-rack hold (100 ft) (35/45 lb)

– MASTERS 55+ –

5 rounds for time:

3 rope climbs (12/12 ft)

Accumulate 2 min Zercher or front-rack hold (75/115 lb)

Skill Work (Checkmark)

Pre-workout skill

Rope climb skill work

Stretching (Checkmark)

1 round:

1:00 barbell forearm smash/side

1:00 barbell bicep smash/side

1:00 forearm stretch/side

Week Preview

Wed- GHD sit-ups/ Back extensions/ Power snatch

Thurs- Snatch balance skill / Burpee WOD/ RMU skill

Fri- Heavy Back squat/ Ring Muscle Up

Sat- Heavy Split Jerk

Sun- Partner WOD- Row/ DB clean

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