CrossFit GreenHills – CrossFit

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Wall Balls

DB Deadlift

DB Hang Power Clean

Rx 30/15 20/14

Rx+ 35/20 20/14

Metcon (Time)

Affiliate Alliance WOD 1

FOR TIME (Cap 10 mins)

10 DB Squat Snatch

20 Devil Press

30 Single DB Box Step-ups

400m Run

Rx 30/15

Rx+ 35/20

* If you finished the wod plus 3 minutes to do then

1 RM Hang Snatch

or

AMRAP RKB Swings (24/16)