CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hips and hamstrings

3 Rounds:

10 Hang power snatch

10 Overhead squats

5 Squat Thrust

Workout Of the Day

Squat Snatch

Every 1:30 minutes for 8 sets

1 Squat Snatch

Beginners: 8 x 3 reps OHS

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP (Reps)

9-7-5

Overhead Squats

Bar Facing Burpees

C2B Pull Ups

Rx 75/55 (M/F: Pullups)

Rx+ 95/65

Note: If you finish 5, go back to 9

Scaled Version

Metcon (No Measure)

8 Min AMRAP (Reps)

9-7-5

PVC Overhead Squats

Burpees

Ring Rows

* Lower weights