CrossFit Evergreen – CrossFit
Metcon
Girls Gone Wild (3 Rounds for time)
On the 0:00… Girls Gone Wild Part #1 – “Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups
On the 4:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups
On the 8:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
What is less important than doing these workouts as “Rx”, is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either “Fran” or “Diane”, let’s slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.
Enter all three completion times to the trackers, where the system will add together the sum total.
If we reach a time cap, add a single second for every repetition not completed.
1000m Row (Time)
Max Effort 1000m Row
100m Row (Time)
100m Row