CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m row

Mobility: Lats, shoulders, hamstrings + front rack

3 Rounds:

5 Power cleans

5 Push Jerk

10 Jumping pull ups

Workout Of the Day

Strict Press

Every 2 minutes for 5 sets

2 reps Strict Press @ 70-85%

* Steady weight, moderate to heavy

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

3 Clean and Jerk

12 Pull Ups

Rx 95/65

Rx+ 115/75

Scaled Version

Metcon (No Measure)

7 Min AMRAP

3 Hang DB Clean and Push Press

12 Ring Rows