CrossFit Evergreen – CrossFit

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Strength

Back Squat (5×2)

Tempo Back Squat

5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

Set 1: 60%

Set 2: 62%

Set 3: 64%

Set 4: 66%

Set 5: 68-70% Depending on feel

Metcon

Metcon (No Measure)

5 Rounds, Not For Time:

2 Rope Climbs

8 Box Step-Ups (50’s/35’s)

12 Handstand Push-ups
Scale Rope Climbs to 10 Strict Pull-ups

Use a 20″ box for step-ups