South Park, Potrero Hill – CrossFit

251209 (AMRAP – Rounds and Reps)

– RX –

AMRAP 7:

3 power cleans (155/225 lb)

10 triple-unders

– INTERMEDIATE –

AMRAP 7:

3 power cleans (125/185 lb)

10 double-unders

– BEGINNER –

AMRAP 7:

3 power cleans (55/75 lb)

10 single-unders

– MASTERS 55+ –

AMRAP 7:

3 power cleans (105/155 lb)

10 double-unders

Skill Work (Checkmark)

Pre-workout strength

On a 10:00 clock:

Build to a heavy power clean single

Stretching (Checkmark)

1 set:

1:00 couch stretch/side

1:00 standing calf stretch/side

Week Preview

Wed- Handstands/ Pull-ups/ Row

Thurs- Deadlift (heavy)

Fri- Ring Muscle up/ Wall balls

Sat- Box step-ups/ Run/ Farmers carries

Sun- Hang Squat Clean/ Pull-ups

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