CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

2 Rounds:

5 Burpee Broad Jump

10 RKB Swings

10 OH Plate Lunges

10 DB Snatches

30 Double Unders or Singles

Workout Of the Day

Metcon (Time)

TEAMS OF 3

* 1 athlete working at a time except for burpees

* MUST switch every 10 reps

2 ROUNDS FOR TIME

25 Syncro burpees

120 Air squats

120 KB Russian kb swings

120 DB Snatch (LR=2)

25 syncro burpees

120 OH plate lunges (LR=2)

120 SGL Arm DB Thrusters

120 Push ups (2 athletes plank hold)

Rx 30/20 (15lbs/10lbs) (16kg/12kg)

Rx+ 35/25 (10kg/15lbs) (24kg/16kg)