CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds; doubling and tripling, sesveral times over. Before we know it. It’s impossible to ignore.

It’s called the “cjanging of the echos,” and it starts with a single tiny noise.

The misnomer is that a big life shift requires the loudness to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitudes, but the intention.

Disciplined intention is everything. And we need to start….

View Public Whiteboard

Warm-up

See Coach’s board.

4th down (AMRAP – Rounds and Reps)

3 four minute AMRAPs

1st AMRAP:

– 24/18 calorie row

– 24 single dumbbell alternating power snatches

– 24 thrusters

4 minute rest

2nd AMRAP:

– 18/14 calorie row

– 18 single dumbbell alternating power snatches

– 18 thrusters

4 minute rest

3rd AMRAP:

– 12/9 calorie row

– 12 single dumbbell alternating power snatch

– 12 thrusters

dumbbell: MRx: 30/15 , Rx: 40/25 , Rx+: 50/35 (except for huge)

barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55
– dumbbell weight is light enough to do 30+ reps when fresh

– thruster weight is also light enough to do 30+ reps unbroken when fresh

– score is total of all three rounds and reps

Hanging midline (AMRAP – Reps)

4 rounds:

– :20s max hanging flutter kicks

– :10s rest