CrossFit GreenHills – CrossFit


Warm-up (No Measure)

Row 400m

Mobility: Partner shoulder stretch,

hamstrings, midline

3 rounds:

Rd1) 8 kips on the bar (Hollow and Arch),

Rd2) Hollow arch, push down

RD3) extended lever or legs as high as you can

5 Plate windmills R+L

5 empty barbell power snatch + OHS

I. Weightlifting

Hang Power Snatch + Hang Full Snatch

Every 2 minutes for 7 sets

2 Hang Power Snatch +

1 Hang Full Snatch

*No prescribed weight

(go to a manageable


II. Workout Of the Day

Metcon (AMRAP – Reps)

6 Mins (Max Reps)

30 Abmat sit Ups

20 TTB

ME Overhead Squats

Rx 95/65

Rx+ 115/75

Record only your ohs