CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Hang Snatch (4×3)

-Each rep begins just above the knees

-Full squat with each rep

-All three reps must be unbroken

-This is not a max weight day. Get heavy, but only with good form

Metcon

Metcon (Time)

21-15-9

Pull-ups

Burpees

Core Conditioning

EMOM 12

Min 1: 30 second Hollow hold

Min 2: 20 Crunches

Min 3: 15 Knee-ins