CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Partner front rack, hips

3 Rounds:

5 Empty barbell power cleans

10 air squats, med ball squats, wall balls

12 mountain climbers

I. Weightlifting

Power Clean

In 9 minutes find heavy 5 rep TNG power clean.

* Build up your weight

II. Workout Of the Day

Metcon (Time)

5 RFT FOR TIME (17 min cap )

20 wall balls

10 Hang power cleans

Rx

1rd – 65/45

2nd -75/55

3rd – 95/65

4th – 105/75

5th – 115/85

20lbs/14lbs