CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hamstrings,

quads

3 Rounds:

5 Barbell behind the neck push press

5 Barbell OHS

5 Broad Jumps

Workout Of the Day

Metcon (No Measure)

EMOM 10 mins

Opt 1: 5-10 Toes To Bar

Opt 2: 5-10 Half TTB

Opt 3: 5-10 Knees to Chest

Opt 4: 5-10 Knee Raises

Opt 5: 5-10 Lying Leg Raises

Metcon (Time)

FOR TIME (Cap 20 minutes)

30 Cluster

10 Full Snatch

20 Burpees to Target

30 Box Jump Over

20 Burpees to Target

10 Full Snatch

30 Cluster

* cluster = Squat clean to thrusters

Rx 75/55 24″/20″

Rx+ 95/65 24″/20″

Scaled Version

Metcon (No Measure)

FOR TIME (Cap 20 minutes)

30 Front Squat OR Thrusters

10 Power Snatch

20 Squat Thrust

30 Step-ups

20 Squat Thrust

10 Power Snatch

30 Front Squat OR Thrusters