South Park, Potrero Hill – CrossFit

Nasty Girls (3 Rounds for time)

– RX –

3 rounds for time:

50 air squats

7 ring muscle-ups

10 hang power cleans (95/135 lb)

– INTERMEDIATE –

3 rounds for time:

50 air squats

7 jumping muscle-ups or low-ring transitions

10 hang power cleans (75/115 lb)

– BEGINNER –

3 rounds for time:

30 air squats

10 ring rows

10 hang power cleans (35/45 lb)

– MASTERS 55+ –

3 rounds for time:

50 air squats

7 burpee chest-to-bar pull-ups

10 hang power cleans (65/95 lb)

– If able to perform ring or bar muscle-ups, substitute burpee chest-to-bar pull-ups with anywhere from 3-7 muscle-ups each round.

Stretching (Checkmark)

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll lats/arm

Week Preview

Sat- Push Jerks (heavy) / Double unders

Sun- C2B Pull-ups/ Row

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