CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Mobility: Hamstrings, shoulders, hips

Power snatch warm up: 2 sets

5 Barbell muscle snatch

5 Barbell hang power snatch

5 Overhead squats

Workout Of the Day

Metcon (No Measure)

Pulling

5 supersets every 2:30 minutes

4 Heavy DB/KB Bent Over Rows

+

8 Challenging Ring rows

Metcon (6 Rounds for reps)

AMRAP for Reps

6 Rounds

2 mins ON 1 min OFF

30 Air squats

ME Power Snatch Remainder of Time

Rx 65/45

Rx+ 75/55

* Record only your Power Snatch

Scaled Version

Metcon (No Measure)

AMRAP for Reps

4 Rounds

2 mins ON 1 min OFF

20 Air squats

5-10 Hang Power Snatch