CrossFit Evergreen – CrossFit

Our identity isn’t shaped by the good times; but by the challenging ones. In those moments, it will never be about what we say, but by what we do.

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Warm-up

See Coach’s board.

Metcon (Time)

Conditioning:

On the 6:00 x 3 rds:

– 50 heavy rope jump rope

– 21/15 cal Echo bike

– 2/1 legless rope climbs
– score is for the slowest rd.

– aim to finish each round by the 4:00 mark, leaving two minutes to rest

– sub: 100 regular rope jumps

– sub: small rope pulls for rope climbs

That Escalated Quickly (Time)

3 rds:

– 15 front squats

– 25 DU’s (50 singles)

directly into

– 1,000m/800m row

3rds:

– 12 thrusters

– 25 DU’s

directly into

– 1,000m/800m row

3 rds:

– 9 hang clusters

– 25 DU’s

MRx: 75/55, Rx: 95/65, Rx+:115/85
– barbell weight should be moderately light, something you could do 25+ unbroken when fresh

– push the first half of the row then pace the ending to prepare for the next part of the workout.