Monday

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Metcon

Freedom Sauce (AMRAP – Reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Barbell Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Lateral Barbell Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Barbell Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Barbell Burpees

Max Calorie Row
Score= total calories rowed

By |2018-12-03T20:15:29+00:00December 3rd, 2018|WOD|Comments Off on Monday