CrossFit Evergreen – CrossFit

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded; They can’t escape us now.” General Chesty Puller, USMC

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Warm-up

See Coach’s board

Hot & Bothered (1 of 2) (AMRAP – Rounds and Reps)

15 minute AMRAP of:

– 40 single db hang clean & jerks

– 30 box jumps 24/20

– 20 kipping HSPU

– 10 deadlifts

dumb bell: MRx: 35/20;

Rx/Rx+: 50/35

deadlifts: MRx: 225/155;

Rx: 275/185;

Rx+: 315/225
– db hang C&J 20 on each hand.

– sub for kipping HSPU = double db push press.

– running clock to lead into the next WOD.

Hot & Bothered (2 of 2) (2-2-2-1-1-1 deadlift)

All percentages based on 1RM dl:

set 1 – 2 reps @ 60%

set 2 – 2 reps @ 65%

set 3 – 2 reps @ 70%

sets 4-6 – 1 rep, build to a heavy single BUT NOT A MAX.
– in the history of the Open there have been a handful of strength tests following a met-con.

– the intent is to learn about ourselves by reaching towards a higher % while fatigued.

Hot & Bothered 3 OPTIONAL (Distance)

3 Minute AMRAP of:

– Handstand Walk for distance
– The optional part 3 is still on the running clock.

– this starts at the 27 minute mark.

– score only the longest continuous length walked without stopping.