CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: Shoulders, hamstrings, hips

3 Rounds:

10 Barbell OHS

7 Diamond push ups

16 Mountain climbers (8R8L)

Workout Of the Day

Muscle Snatch

Hang Power Snatch

Squat Snatch

EMOM 4 Mins

3 Muscle Snatch

2 min rest

EMOM 4 mins

2 Hang Power Snatch

2 min rest

EMOM 4 mins

1 Squat Snatch

*Weight increases each movement

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

20 rounds Run inside

then…

AMRAP

12 Box Dips (18″)

9 Overhead Squats

Rx 75/55

Rx+ 95/65

Scaled Version

Metcon (No Measure)

11 Min AMRAP

20 rounds Run inside

then…

AMRAP

12 Box Dips (18″)

9 Overhead Squats

* Lower weights