CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulder, Lats, Quads

3 Rounds:

14m Burpee Broad Jump

10 AKB Swings

10 Iron Cross

10 Ring Rows

Workout Of the Day

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Scaled Version

Metcon (No Measure)

3 Rounds of:

10 RKB Swings

12 Burpees or Squat Thrust

Then, rest 3 minutes before continuing with:

3 rounds of:

10 Jumping C2B or PU on the box

12 Burpees