CrossFit Evergreen – CrossFit
Since U Been Gone (AMRAP – Rounds and Reps)
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Dumbbell Front Squats MRx (30/20)’s Rx(40/25)’s Rx+ (50/35)’s
15 Burpee Pull-ups
* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off
Stimulus
Our triplet for today is meant to try and pull you out early and see if you can hold on or if you burn out. We all know what it means when we see big rest between intervals, hard efforts across the board with smart and intentional recovery periods, as long as we are moving while the clock is on we’re winning.
Scoring
Score | Total rounds plus reps across all 3 AMRAPS.
Movements
Calorie Row | about 1:30 or less
Dumbbell Front Squats | about 1:00 or less
Burpee Pull-ups | sets in 1:30 or less
Modifications
27/21 CALORIE ROW
Reduce Reps
1:30 Time Cap
24/18 Calorie Ski
27/21 Calorie Bike
300m Run
200m Air Run
DUMBBELL FRONT SQUATS
Reduce Loading
Reduce Reps
Single Dumbbell Front Squats
Sub Kettlebell(s)
Sub Empty Barbell
30 Air Squats
BURPEE PULL-UP
Reduce Reps
Jumping Pull-up From Plate/Box
Burpee to Target
Burpee Only
Jumping Pull-up Only
Burpees + Ring Rows
Accessory Work (No Measure)
“Gun Show”
A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side)
B. 50 Empty Barbell Curls