CrossFit Evergreen – CrossFit
BINGO BANGO (Time)
5 Rounds
15/12 Calorie Assault Bike
12 Power Cleans MRX 65/45, RX 95/65, RX+ 115/85
9 Burpee Box Jump Overs 24″/20″
Power clean weight 25 reps unbroken when fresh.
Assault Bike is our steady recovery. Push power cleans and burpee box jump overs. Touch and go reps on the power cleans with quick breaks between sets. 2-3 sets. Burpees are a consistant pace. Just keep moving, no breaks.
Work on timing your rounds, stay consistant.
Metcon (Time)
CORE BODY ARMOR
4 Sets
15 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups (unweighted)
25 Supermans with 1 Second Hold
This midline is to be done in unbroken sets. Use a light to moderate load allowing us to move with ease instead of forcing a movement.
Warm-up (No Measure)
See Coaches Board