CrossFit Evergreen – CrossFit
“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King.
See Coaches Board
3 Rounds for time
21 Box Jump Overs
15 Bar-Facing Burpees
15 Hang Power Cleans
9 Bar Muscle Ups
9 Push Jerks
Box – 24/20
Barbell – MRx 95/65, Rx 115/85, Rx+ 135/105
This is a grind. choose weight you can do 15-20 reps unbroken. Pace box jump overs and burpees, aggressive transitions from the bb to gymnastics movements.
“Upper Body Strong” (AMRAP – Reps)
4 Super Sets
10 DB Bent Over Row – 55/35
Max Reps Bench Press – 195/115
Rest 2:00 between sets
Brace on the bench for bent over row. Can build in weight each round.
Bench Press, seek moderate to heavy load, 9 unbroken reps.
Score is total reps of bench press for all 4 rounds.