CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Triceps, chest, front rack,

glutes

3 Rounds:

5 Hang squat cleans

5 Push press or Push jerk

10 Front rack lunges

Workout Of the Day

Clean and Jerk

Every 1:30 minutes for 7 sets

2 reps Clean and Jerk @75% 1RM

* Increasing weight

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

14m DBL DB Front Rack Lunge

10 HR Push Ups

5 Burpee C2B / Pull-ups

Rx 30/15 Pull-ups/ Jumping Pull-ups

Rx+ 35/20 Burpee C2B/PU

Open: 50/35 Bar Muscle-ups

* 1m = 1 rep

Scaled Version

Metcon (No Measure)

9 Min AMRAP

14m Walking Lunge

10 HR Knee Push Ups

5 Ring Rows