CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m run

Mobility: Hips, hamstrings, shoulders, front rack

3 Rounds:

8 Broad jumps

5 Front squats

5 Hang power cleans

5 Strict press

Workout Of the Day

Clean and Jerk

For 20 minutes find 1 RM Clean and Jerk

* No dropping from overhead.

Beginners:

– Clean and Push Jerk

Metcon (Time)

FOR TIME (9 mins Cap)

25 Box Jump Overs

50 Hang Barbell Clean and Jerks

25 Box Jump Overs

Rx 75/55 24″/20″

Rx+ 95/65 24″/20″

Scaled Version

Metcon (No Measure)

FOR TIME (9 mins Cap)

25 Box Jump or Step Ups

50 EB or DB Hang Clean & S2O

25 Box Jump or Step Ups