CrossFit GreenHills – CrossFit

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hips

3 Rounds:

5 empty barbell thrusters

5 empty barbell OHS

5 burpees over the bar

I. Weightlifting

Power Snatch + OHS

EMOM 11 mins

2 Power snatch + 1 OHS

@75% of 1RM snatch

II. Workout Of the Day

Metcon (Time)

For Time (9 min cap)

21-15-9

Thrusters

Burpees Over the Bar

Rx 95/65

Rx+ 115/75