CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m row

Mobility: chest, Oh Position, Hips

Burgener warm up:

3 rounds

8 Alt DB Snatch

8 Hr Push ups

12 air squats

I. Weightlifting

Snatch

EMOM 12 Mins

Full Snatch Triples

* No Prescribed Weight

(Athletes can choose to go heavier and hit singles, or practice barbell cycling)

II. Workout Of the Day

Metcon (Time)

For Time (CAP 10min)

30-20-10

DB Snatch

25-20-15

Ring dips

Rx 30/20