CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Front rack, hips, shoulders, lumbar spine

3 Rounds:

10 Knees to chest

5 Hang power cleans

5 Front squat

Workout Of the Day

Squat Clean

BARBELL COMPLEX

Every 2 minutes for 7 sets

1 Power clean + 1 Hang Squat Clean + 1 Front Squat @ 65 – 75% of 1RM

* Must be unbroken.

* Lower weights if necessary.

Metcon (Time)

3RFT (15 min cap)

50 Air Squats

21 DB Snatch

15 TTB

Rx 35/25

Rx+ 50/35

Scaled Version

Metcon (No Measure)

2RFT

50 Air Squats

21 Hang DB Snatch

15 Sit-ups OR Knee Raises

* Lower weights