South Park, Potrero Hill – CrossFit

Skill Work (Checkmark)

Pre-workout strength

EMOM 5:

5 hang power snatches

– Increase the loading across as many sets as possible.

251023 (Time)

– RX –

For time:

15 ring muscle-ups

30 hang power snatches (75/115 lb)

60 bar-facing burpees

– INTERMEDIATE –

For time:

10 jumping muscle-ups

30 hang power snatches (65/95 lb)

60 bar-facing burpees

– BEGINNER –

For time:

10 low-ring muscle-up transitions

20 hang power snatches (35/45 lb)

30 bar-facing burpees

– MASTERS 55+ –

For time:

15 chest-to-bar pull-ups

30 hang power snatches (65/95 lb)

60 bar-facing burpees

– If able to perform ring or bar muscle-ups, substitute chest-to-bar pull-ups with anywhere from 5-10 muscle-ups.

Stretching (Checkmark)

1 set:

200-m cooldown walk

1:00 Samson stretch/side

1:00 elevated pigeon stretch/side

Week Preview

Fri- Push Press/ Jerk (heavy day)

Sat- Halloween WOD (10am at SP only)- Pull-up/ Squat clean/ Run

Sun- KBS/ Carries/ DU/ Planks

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