CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Shoulders, hips, hamstrings

3 Rounds:

10 Air squats

10 EB hang muscle snatch

5 EB overhead squats

Workout Of the Day

Squat Snatch

Squat Snatch 20 Mins to find 1 RM

Scaled:

– 2 reps x Hang Squat Snatch

– 2 reps x OHS

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

30 Air Squats

7 Power Snatch

Rx 95/65

Rx+ 115/75

Scaled Version

Metcon (No Measure)

9 Min AMRAP

20 Air Squats

7 EB or PVC Hang Power Snatch

* Lower weights