14 Aug CrossFit – Sat, Aug 15

South Park, Potrero Hill – CrossFit

Metcon (Checkmark)

Workout prep | 11:00

1 set:

200-meter run

3 sets:

10 air squats

3 burpees

5 push presses

3 pull-ups

5 power cleans

1 set:

200-meter run

“LGOP”  (Little Groups of Paratroopers) (Time)

– RX –

For time, in teams of 2-4:

1,940-m run, together

250 air squats, split reps

48 burpees, split reps

509-m run with one plate, together sharing the plate (35/45 lb)

101 push presses, split reps (75/115 lb)

11 pull-ups, each athlete

82 power cleans, split reps (75/115 lb)

– INTERMEDIATE –

For time, in teams of 2-4:

1,940-m run, together

250 air squats, split reps

48 burpees, split reps

509-m run with one plate, together sharing the plate (25/35 lb)

101 push presses, split reps (65/95 lb)

11 pull-ups, each athlete

82 power cleans, split reps (65/95 lb)

– BEGINNER –

For time, in teams of 2-4:

1,200-m run, together

125 air squats, split reps

24 burpees, split reps

400-m run with one plate, together sharing the plate (10/15 lb)

50 push presses, split reps (35/45 lb

11 ring rows, each athlete

40 power cleans, split reps (35/45 lb)

– MASTERS 55+ –

1 round for time in teams of 2-4:

1,940-m run (together)

250 air squats (split reps)

48 burpees (split reps)

509-m run with one plate (together, share the plate) (25/35 lb)

101 push presses (65/95 lb) (split reps)

11 pull-ups (each athlete)

82 power cleans (65/95 lb) (split reps)

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

At Home (Time)

– AT-HOME –

1 round for time in teams of 2-4:

1,940-m run (together)

250 air squats (split reps)

48 burpees (split reps)

509-m run with one plate (together, share the plate) (35/45 lb)

101 DB push presses (35/50 lb) (split reps)

11 DB high pulls (each athlete)

82 DB power cleans (35/50 lb) (split reps)

– Use two dumbbells.