CrossFit Evergreen – CrossFit
“If you aim at nothing, don’t worry we’ll hit it.”
Warm-up
See Coach’s board
Strict HSPU Conditioning (Time)
– 100% of strict max HSPU
Rest 1 minute
– 80% of strict HSPU
rest 1 minute
– 60%
Rest 1 minute
– 80%
Rest 1 minute
– 100%
-break as often as needed,
your score is the time it takes you to complete all five sets.
Lead Foot (AMRAP – Rounds and Reps)
4 min. AMRAP:
– 27/21 cal row
– 27 burpees
– 27 chest 2 bar pull ups
REST 4 Minutes
4 min. AMRAP:
– 21/15 cal row
– 21 burpees
– 21 toes 2 bar
REST 4 Minutes
– 15/9 cal row
– 15 burpees
– 15 pull-ups
– score is total rounds and reps
– 1st interval: goal is to come close to finishing 1 rd.
-2nd interval: goal is to get into a 2nd rd.
– 3rdinterval: goal is to come close to finishing 2 rds.
– with the break push the pace for each rd.
– too slow of burpees can zap reps from our scores.
FIND DISCOMFORT AND LEAN INTO IT!