CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Hips, Glutes, Quads

3 rounds:

8 Hang Power Cleans

6 Burpees

8 Kips on the bar

I. Workout Of the Day

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 TTB

15 OHS

120 DU

Rx 95/65

Rx+ 115/75

Accessory Work

Metcon (No Measure)

Every 2:30 mins for 6 sets

5 Single Arm KB Row

* 5 Each arm

* Go heavy but maintain a good form