CrossFit Evergreen – CrossFit

Skill Practice (AMRAP – Reps)

Skill Practice

10 Minutes of Jump Rope or Handstand Walks

* Handstand Walks
* Pull Ups
* Double Unders

Make It A Double (Time)

“Make It A Double”

For Time:

21 Pull-ups

42 Double Unders

21 Front Squats

42 Double Unders

18 Pull-ups

36 Double Unders

18 Front Squats

36 Double Unders

15 Pull-ups

30 Double Unders

15 Front Squats

30 Double Unders

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 15 Minutes

– Overview: We’ve got a mostly gymnastics chipper with a little bit of time under a barbell to break it up today. How well do you know your gymnastics volume while breathing heavy and trying to hold a hard effort pace?

– Pull-ups: 1-3 sets, 1:00 or less of work.

– Front Squats: 1-2 sets.

– Double Unders: 1-2 sets, :40 or less of work.

– Score: Total time to complete work. Add :01 for each rep if time capped.



– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– 63-54-45 Single Unders

– Plate Hops

– 42-36-30 Reps of Singles & Doubles (Mix of Both)

– Time On Any Machine


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 42-36-30 Air Squats
– Athletes should aim to move through this piece in 2 sets or less for each movement and keep their transitions smooth using this time to catch their breath.

– The reps are all low volume and get smaller as you go, so your pace should be increasing as you move through, playing it smart on the bigger sets so that you can give a solid, hard effort through the finish.

– The front squat is on the lighter side today, while this might normally tell us it should be a sprint pace, you may choose to use this as a time to catch your breath and reduce your heart rate for your next set of double unders and pull-ups.