CrossFit Evergreen – CrossFit

Bent Over Row (3 Sets:
10 Barbell Bent Over Rows (Palms Up)

Rest 1 Minute Between Sets)

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)



Rest 3 Minutes Between Rounds



Dumbbell: MRx (35/25) Rx (55/40) Rx+ (70/50)



Time Cap: 30 Minutes

Scoring

Score | Total Time (Including Rest)

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

Modifications

DOUBLE UNDERS

Reduce Reps

120 Single Unders

Plate Hops

Reps of Singles & Doubles (Mix of Both)

240 Meters on Ski Erg

1:00 Effort On Any Machine



SIT-UPS

Reduce Reps

Hollow Rocks



30/24 CALORIE ROW

Reduce Distance

2:00 Time Cap

25/20 Calorie Ski

30/24 Calorie Bike Erg

25/20 Calorie Echo

400m Run

300m Air Run



DUMBBELL HANG SNATCH

Reduce Loading

Reduce Reps

Regular Dumbbell Power Snatches

Dumbbell Hang Power Cleans

Plate Ground to Overhead

Kettlebell Swings

Empty Barbell Hang Power Snatches

Accessory Work (No Measure)

Gun Show

A) 3×10 Wide Grip Pull-ups

B) 60 Alternating Bicep Wall Curls (30 Each Arm)



* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets