CrossFit Evergreen – CrossFit
Grit-R-Done (AMRAP – Rounds and Reps)
[TEAMS OF 3]
AMRAP 30:
120 Dumbbell Snatches (50/35)
90 Toes to Bar
60 Burpee Box Jump Overs (24″”/20″”)
Scoring
Score | Rounds & Reps
Stimulus
Today’s team of three workout, one person works at a time and you can split the work how you want. Teams are trying to get as many rounds as possible. It’s smart to play to strengths here, don’t do big sets if you know its going to make the rest of the workout too hard. All of these movements are easy to transition, so teams can maintain small sets while working at a hard pace.
Movements
Dumbbell Snatch | ~12+ reps at a time.
Toes to bar | unbroken sets
Burpee Box Jump Overs | 10:00 or less total time for the reps
Modifications
DUMBBELL SNATCH
Reduce Loading
Reduce Reps
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
BURPEE BOX JUMP OVERS
Reduce Reps
Reduce Box Height
Regular Burpees
Box Jump Overs
Burpee Box Step-Overs
Burpee Box Jumps
Accessory Work (No Measure)
Killer Core
6 Sets For Quality:
30 Second Bench Side Plank (R)
30 Second Bench Side Plank (L)
30 Second Bench Knee to Elbow
30 Seconds Rest Between Movements