CrossFit Evergreen – CrossFit
Shakey Jake’s prison escape (Time)
In teams of 2, with a 45 minute time cap, do:
– 1 minute plank (buy-in, both, same time)
(1) – 21 push ups (each – same time, partners can help)
– 2 x 100m row (exact – or burpee penalty)
– 100 floor wipers 135/95 (split, same time)
(2) – 21 push ups
– 2 x 100m row
– 100 1/2 burpees (split)
(3) – 21 push ups
– 2 x 100m row
– 100 V-ups (split)
(4) – 21 push ups
– 2 x 100m row
– 100 Russian twists 16 kg/15 lb
(5) – 21 push ups
– 2 x 100m row
– 100 floor knee-ins
(6) – 21 push ups
– 2 x 100m row
– 100 abmat sit-ups
(7) – 21 push ups
– 2 x 100m row
– 100 floor wipers
(8) – 21 push ups
– 2 x 100m row
– 100 V-ups
(9) – 21 push ups
– 2 x 100m row
– 100 floor M&M’s
(10) – 21 push ups
– 2 x 100m row
– 1 minute plank cash-out
(original scoring: 20 x 100m = 2000; 2 x 210 push ups = 420; 900 abs; 2 1 min plank = 3322)
New scoring: round of push ups completed + extra reps
Splitting push ups is scaled