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.

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“Delight” (Time)

3 Rounds for time

21 Box Jump Overs

21 Deadlifts

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.