CrossFit Evergreen – CrossFit


“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Overhang (AMRAP – Rounds and Reps)

Option B: “Overhang”


30/24 Calorie Row

20 Box Jump Overs (24″/20″)

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

Dumbbell: MRx: 30/20, Rx: 40/25, Rx+: 50/35

– Overview: Athletes should move through this workout at their threshold pace. The challenge here is to complete each round in roughly the same amount of time.

– Row: Each row should take 2:00 or less to complete.

– Box Jump Overs: Reps should take 1:00 or less to complete. Rebounding is not permitted.

– Dumbbell Hang Power Snatches: Reps should be performed with a single dumbbell and take 30s or less to complete on each arm (1:00 total for all 20).

– Score: Rounds + Reps
– Let’s choose a pace on the row that will be sustainable throughout the entire workout. Right around 2:00 here is a great place to be.

– Let’s be mindful of how the row will impact our ability to jump. Let’s try to push the pace on the box more than the row here.

– Try to hold onto the dumbbell for all 10 reps on each side without putting the dumbbell down.


Practice Round:

5 Calorie Row

5 Box Jump Overs

3 Dumbbell Hang Snatch

3 Dumbbell Hang Snatch



– Reduce Cals

– 2:30 Time Cap

– 24/18 Cal Assault or Echo Bike

– 30/24 Cal Bike Erg

– 24/18 Cal Ski

– 24/18 Cal Air Run

– 400m Run


– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Squat Jumps

– 20 Double Unders

– 20 Plate Hops


– Reduce Loading

– Reduce Reps

– Empty Barbell Hang Power Snatches

– Kettlebell Swings

Mobility (No Measure)

Wrist Stretches
Down Dog
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths