South Park, Potrero Hill – CrossFit

260108 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

1 power clean (125/185 lb)

1 bar muscle-up

5/7-cal Echo bike

– Add one rep to power cleans and bar muscle-ups until time expires.

– INTERMEDIATE –

AMRAP 10:

1 power clean (95/135 lb)

1 chest-to-bar pull-up

5/7-cal Echo bike

– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

– BEGINNER –

AMRAP 10:

1 power clean (35/45 lb)

1 ring row

3/5-cal Echo bike

– Add one rep to power cleans and ring rows until time expires.

– MASTERS 55+ –

AMRAP 10:

1 power clean (95/135 lb)

1 bar muscle-up or chest-to-bar pull-up

5/7-cal Echo bike

– Add one rep to power cleans and bar muscle-ups until time expires.

Skill Work (Checkmark)

Pre-workout strength

Every 2:00 for 5 sets:

1 deadlift

1 clean pull

1 hang power clean

Stretching (Checkmark)

1 set:

1:00 foam roll lats/side

1:00 foam roll quads/leg

Week Preview

Fri- HSW/ K2E/ Lunge

Sat- Row/ Burpee/ DB snatch

Sun- Front squats/ DU

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