CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you”- Tony Robbins

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Metcon (AMRAP – Reps)

Hand Stand Hold Conditioning

5 Rounds of 1 minute AMRAP

20 Double Unders (40 Singles)

Max Hand Stand Hold
30 Sec. between rounds

Each second holding a hand stand counts as one rep

Rx: Free Hold (not against the wall)

“Pull It Together” (AMRAP – Rounds and Reps)

13 Min. AMRAP

600m/500m Row

9 Deadlifts

12 Single Dumbell Burpee Box Step-Overs 24/20

BB: MRx: 185/105, Rx: 225/135, Rx+: 275/185

DB: MRx: 20/15, Rx: 35/25, Rx+: 50/35
Moderately heavy barbell today. Weight we could cycle for 9+ reps unbroken.

Moderate dumbells. weights we feel confident holding onto for 12+ reps unbroken.

Recover on the row.

Take a moment before the deads to be sure we are properly braced.

Stay low on the box for the step overs. Burpee with db in hand, no jump, hold db on box step over. Just stay moving.

Row is one rep.