CrossFit Evergreen – CrossFit
Metcon
Tres Leches (3 Rounds for time)
On the 0:00… “Tres Leches” Part #1
30 Clean and Jerks (135/95)
On the 10:00… “Tres Leches” Part #2
30 Kipping HSPU
30 C2B Pull-ups (Rx+=Bar Muscle-Ups)
On the 20:00… “Tres Leches” Part #3
1 Mile Run
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.
Stimulus wise, we are looking for our “Grace” weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken C2B. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.
If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.