CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

Mobility: Lats, shoulders, chest

3 Rounds:

10 Kipping Swings

10 KB snatch (5L+5R)

10 Squat Thrust

Workout Of the Day

Metcon (Time)

TESTING

FOR TIME (Cap 12 minutes)

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

Unbroken Pull-ups

Scaled:

Every 2 mins

– 5 sets x 10 reps Challenging Ring Rows

– 5 sets x ME Strict pull-ups

Metcon (AMRAP – Reps)

AMRAP 15 mins

50 Bar Facing Burpees

50 STOH

50 Sumo Deadlift High Pull

50 SGL Hang KB snatch (any)

Rx 65/45

Rx+ 75/55

Scaled Version

Metcon (No Measure)

AMRAP 15 mins

50 Squat Thrust OR Burpees

50 DB Push Press

50 KB Sumo Deadlift High Pull

50 SGL Hang DB snatch (any)