CrossFit Evergreen – CrossFit
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