CrossFit Evergreen – CrossFit

“No one was ever wise by chance.” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

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Hell’s Bell’s (AMRAP – Reps)

EMOM Conditioning

On the Minute x 25 [5 Rounds]:

Minute 1: Ski Erg Calories

Minute 2: Dumbbell Hang Snatches

Minute 3: Echo Bike Calories

Mintue 4: Dumbbell Box Step-ups (24″/20″)

Minute 5: Rest

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Goal on these EMOMs is to hold consistent numbers across all rounds.

– Perform the dumbbell hang snatches with 1 dumbbell. Switch arms every 5 reps.

– Perform the box step-ups with 2 dumbbells held down by the sides.

– Score: Total Reps for all 5 Rounds

Prep

30s Ski

4 Dumbbell Hang Snatches

30s Echo Bike

4 Dumbbell Box Step-Ups

Modifications

SKI ERG

– Any Machine

– 10m Shuttle Runs

DUMBBELL HANG SNATCHES

– Reduce Loading

– Sub Kettlebell Swings

ECHO BIKE

– Any Machine

– 10m Shuttle Runs

DUMBBELL BOX STEP-UPS

– Reduce Loading

– Single Dumbbell

– Sub Kettlebell

*If workout is modified in any way or equipment is swapped out, your score is considered “scaled”