CrossFit Evergreen – CrossFit
JEDI KNIGHTS
“The Biggest Problem In The Universe Is That Nobody Helps Each Other.” – Anakin Skywalker
“Do. Or do not. There is no try.” — Yoda
“I find your lack of faith disturbing.” — Darth Vader
“Let the wookie win.” — C-3PO
WOD 1: Chipper My Han Solo (Time)
For Time: CAP 20min.
RX:
100 Double Unders/300 Single Unders
50 Wall Balls – 20/14
40 Kettle Bell Swings – 53/35
30/21 Calorie Row
20 Burpees
10 Thrusters – 95/65
100 Double Unders/300 Single Unders
SCALED:
150 Single Unders
50 Wall Balls – 14/10
40 Kettle Bell Swings – 35/25
30/21 Calorie Row
20 Burpees
10 Thrusters – 45/35
150 Single Unders
WOD 2: The Force Is Strong With You (Weight)
For Weight: 8 Minutes:
RX:
8 Minutes to Establish either a 2 Rep Max Overhead Squat or Front Squat.
If front squat is chosen, a 50/25 pound penalty will be applied to the weight.
Female weight will be multiplied by 1.5
SCALED:
8 Minutes to Establish a 2 Rep Max Front Squat
Female weight will be multiplied by 1.5
WOD 3: Death Star (AMRAP – Reps)
AMRAP 7:
RX:
10 Box Jumps 24/20
2 Squat Cleans 95/65
10 Box Jumps 24/20
4 Squat Cleans 95/65
10 Box Jumps 24/20
6 Squat Cleans 95/25
…
Squat cleans continue to go up by two reps, steps ups are allowed
SCALED:
10 Box Step Ups 20/14
2 Hang Power Cleans 75/55
10 Box Step Ups 20/14
4 Hang Power Cleans 75/55
10 Box Step Ups 20/14
6 Hang Power Cleans 75/55
…
Hang Power Cleans continue to go up by two reps. If 75/55 is too heavy, pick a weight you can manage!