CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hamstrings glutes

3 Rounds:

10 Plate Ground to OH

10 Alt box step ups

12 Mountain climbers (LR=2)

Workout Of the Day

Hang Squat Clean

Clean and Jerk

Every 1:30 Minutes for 8 sets

1 Hang Squat Clean +

1 Clean and Jerk

* @ 70-80% of 1RM of CJ

Metcon (AMRAP – Rounds and Reps)

11 Min ARMAP

12 DBL DB Clean and Jerk

8 DBL DB Box Step Overs

200m Run (7rds inside)

Rx 30/20 24″/20″

Rx+ 35/25 24″/20″

Scaled Version

Metcon (No Measure)

11 Min ARMAP

12 DBL DB Clean and Jerk

8 DBL DB Box Step Overs

200m Run (7rds inside)

* lower weights and height