CrossFit Evergreen – CrossFit

Workout Definition
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

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Back Squat

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

Build to Heavy 5


Metcon (AMRAP – Rounds and Reps)


35 Double Unders

25 Air Squats

15 Kettlebell Swings (24/16)


Double Unders

-Reduce Reps

-50 Single Unders

-30 Seconds of Practice

-In this short triplet workout, let’s choose a kettlebell weight that can ideally be swung unbroken on every round

-The same goes for the variation or rep scheme on the rope – choose something you can ideally complete unbroken each time you pick up the rope

-Within the 9 minutes, we can expect to complete 3-4+ rounds


-The one movement we’d likely have to break up today is the kettlebell swings

-Use the air squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken

-Going big on the swings allows us to maximize our time spent moving

-If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats

-If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement