CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulder, Upper Back & Ankle

2 Rounds:

10 DB Thrusters

10 Alternating Push-ups

20 Double Unders

10 Squat Thrust

10 Knees to Chest

Workout Of the Day

Metcon (3 Rounds for reps)

3 rounds

1min: Power Cleans

2min: AKB

3min: Burpees

4min: Shoulder to OH

5min: Double Unders

6min: REST

Rx 75/55 16/12kg

Rx+ 95/65 24/16kg

* Record your total score.

Scaled Version

Metcon (No Measure)

3 rounds

1min: DB Hang Power Cleans

2min: AKB

3min: Burpees

4min: DB Push Press

5min: Double Unders

6min: REST