CrossFit Evergreen – CrossFit
CFE INSPIRE
“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” — Donovan Bailey
Labor Day is a national tribute to people like you, who work so tirelessly throughout the year. Thank you for showing up, doing the next right thing and inspiring others. Happy Labor Day.
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
* Use the same ball for Wallballs and Sit-Ups
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. Complete as many repetitions as possible.
Score is the total number of repetitions completed. One point is given for each rep.
Scaling Options
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading. Intermediate athletes can handle the prescribed loading in this workout.
Beginner
3 rounds for Max Reps of:
1 minute Burpees
1 minute Wall Ball Shots ( 10/6 lb)
1 minute Deadlifts ( 75/55 lb)
1 minute Sit-Ups
1 minute Hang Power Cleans ( 75/55 lb)
1 minute Rest