South Park, Potrero Hill – CrossFit

251120 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

3 power cleans (105/155 lb)

20 double-unders

– Add 10 double-unders each round.

– INTERMEDIATE –

AMRAP 10:

3 power cleans (75/115 lb)

20 double-unders

– Add 5 double-unders each round.

– BEGINNER –

AMRAP 10:

3 power cleans (55/75 lb)

20 single-unders

– Add 5 single-unders each round.

– MASTERS 55+ –

AMRAP 10:

3 power cleans (75/115 lb)

20 double-unders

– Add 5 double-unders each round.

Skill Work (Checkmark)

Pre-workout strength

5 sets:

1 high hang power clean

1 hang power clean

1 below the knee power clean

Stretching (Checkmark)

1 set:

200-m walk

1:00 hamstring stretch/leg

1:00 forearm stretch/arm

Week Preview

Fri-Thrusters/ Ring Dips

Sat- Toes-to-bar/ Run

Sun- Deadlift/ Row + heavy DL

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