CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hamstrings,

chest

3 Rounds:

10 KB snatch

10 HR push ups

5 Broad jumps

Workout Of the Day

Metcon (No Measure)

4 sets x 60m DBL DB Farmers carry

Immediately into

10 TTB

Resting 90 seconds between

rounds

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

21 Box Jump Overs

20 DB Snatch (any)

19 Ring Rows

18 Push Ups

Rx 30/20 24″/20″

Rx+ 35/25 24″/20″

* Feet under the rings

Scaled Version

Metcon (No Measure)

16 Min AMRAP

21 Box Step-ups

20 DB Hang Snatch (any)

19 Ring Rows

18 Knee Push Ups