CrossFit GreenHills – CrossFit


Warm-up (No Measure)

400m Row

Mobility: Ankle, hips, shoulders

Junkyard Dog

Burgener Warm-up (Clean)

5-7 minutes

Hang Clean and Jerk before the main sets.

I. Weightlifting

Hang Clean and Jerk

Every 2:30 minutes for 5 sets

3 Hang Clean and Jerk

* Increasing weight

II. Workout Of the Day

Metcon (Time)

AMRAP in 10 Minutes

3 Deadlift

3 Hang Power Clean

3 Shoulder to Overhead

3 Front Squats

3 Lateral Burpees

Rx 75/55

Rx+ 95/65