CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hamstrings,

front rack, squat

3 Rounds:

5 HR push ups

3 Muscle snatch

7 Snatch balance OR OHS

Workout Of the Day

Power Snatch

Barbell Cycling

EMOM 10 minutes

3 Power Snatch

* No prescribed Weight

Metcon (Time)

For Time (Cap 8 minutes)

21-15-9

DB Squat Clean

Push-ups

Rx 30/15

Rx+ 35/20

Open: 50/35

Scaled Version

Metcon (No Measure)

For Time

21-15-9

DB Front Squats

Knee Push-ups