09 Jan CrossFit – Sat, Jan 10

South Park, Potrero Hill – CrossFit

260110 (Time)

– RX –

30-24-18-12-6 rep for time of:

Cal row

Lateral burpees over the rower

Alternating DB snatches (35/50 lb)

– INTERMEDIATE –

24-18-12-6-3 rep for time of:

Cal row

Lateral burpees over the rower

Alternating DB snatches (20/35 lb)

– BEGINNER –

18-12-6-3 rep for time of:

Cal row

Burpees

Alternating hang DB snatches (10/15 lb)

– MASTERS 55+ –

24-18-12-6-3 rep for time of:

Cal row

Lateral burpees over the rower

Alternating DB snatches (20/35 lb)

Skill Work (Checkmark)

Post-workout accessory

3 sets:

:20 top of the ring dip hold

:20 bottom of the ring dip hold

10 false grip ring rows

Stretching (Checkmark)

1 set:

1:00 cat-cows

:30 doorway pec stretch/side

Week Preview

Sun- Front squats/ DU