CrossFit GreenHills – CrossFit


Warm-up (No Measure)

Row 400m

Mobility: Hips, quads, lats, shoulders

3 rounds:

7 Single arm KB clean and jerk

10 jumping pull ups

12 air squats

I. Strength

Back Squat

Every 3 minutes for 5 sets

Back Squat

5 sets x 10 reps @ 65-77.5% of 1rm

II. Workout Of the Day

Metcon (Time)

For Time (10 min cap)


DBL KB Clean and Jerk

Pull Ups

Scaled: Dumbbells

Rx 16/12

Rx+ 24/16