CrossFit Evergreen – CrossFit

“You are far too smart to be the only one standing in your way”

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Warm-up

See Coaches Board

“Control-Alt-Delete” (Time)

On the 5:00 x 4 Rounds

7 Devils Press

30 Alternating Pistols

20/15 Cal. Bike
MRx – 35/25

Rx – 50/35

Sprint. Aim to complete by 3:30. 1:30 rest time. Score is the slowest of 4 rounds.

“Wallball Biathlon” (Time)

200 m Row, 15 Wallballs

200 m Row, 20 Wallballs

200 m Row, 25 Wallballs

200 m Row, 30 Wallballs

200 m Row, 35 Wallballs

200 m Row, 40 Wallballs
MRx – 14/10

Rx – 20/14

Wallballs are unbroken! If you have to break there is an additional 200 m Row penalty!

If you break, you pick up where you left off. Plan your breaks accordingly so you can be efficient in your row and get back to wallballs.