CrossFit GreenHills – CrossFit


Warm-up (No Measure)

400m Run with Medball

Mobility: Shoulders, hips, front

rack position

3 Rounds:

5 Barbell hang power cleans

5 Barbell front squats

5 Barbell jerks

Workout Of the Day

Clean and Jerk

Clean and Jerk

* In 20 Mins to find 1RM

* Rest as needed.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 mins

5 AKB Swings

3 Wall Walks Nose to Wall

1 Rope Climb

Rx 24kg/16kg

Rx+ 32kg/24kg

Scaled Version

Metcon (No Measure)

AMRAP 9 mins

5 AKB Swings

3 Inch worm push-ups

1 Jump Rope Pull-ups