CrossFit Evergreen – CrossFit
Strength
Back Squat
On the 1:30 × 6 Sets:
30 DU (30 singles for scale)
2 Pausing Back Squats
Sets 1&2: 65%
Sets 3&4: 70%
Sets 5&6: 75%
3 second pause in the bottom of each rep.
Repetitions come from the rack, and lets make sure we are finishing by the 1:00 mark of the interval.
Metcon
Metcon (Weight)
3 Rounds:
21 Weighted Sit-ups (Rx+=GHD Sit-Ups)
15 Dumbbell Bench Press
9 Strict Pull-Ups (Rx+= Strict C2B)
Athlete’s choice on the dumbbell loading. These reps do not need to be unbroken each time, but we should be using loads that we are able to complete the 15 reps in 2 sets or less. Free to build over the rounds.