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