CrossFit Evergreen – CrossFit
Metcon
Dead Broke (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts 185/135
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts 225/155
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts 245/165
8 Box Jump Overs
Rx Box- 24″/20″
Score will be total repetitions across the deadlifts and box jump overs each round.
Core Conditioning
3 Rounds
300 Flutter Kicks
1 Minute Plank
20 Crunches
30 Second Hollow Hold