CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Mobility: Shoulders, front rack, hips

Barbell Warm Up:

2 Rounds:

5 Muscle cleans

5 Hang power cleans

5 Hang squat cleans

5 Thrusters

Workout Of the Day

Push Jerk

Every 2 minutes for 5 sets

3 reps Push Jerk

* Increasing weight each set

* From the rack

Scaled:

– Push Press

Metcon (Time)

For Time (7 min cap)

50 Hang Squat Cleans

Rx: 65/45

Rx+: 75/55

Elite: 95/65

Scaled Version

Metcon (No Measure)

For Time (7 min cap)

50 DB Hang Squat Cleans