CrossFit Evergreen – CrossFit
Bent Over Row (3 Sets:
10 Paused Bent Over Barbell Rows
*Pause 1 Second at Top)
Mind Eraser (Timed Version) (Time)
“Mind Eraser” [BENCHMARK]
10 Rounds For Time:
7 Power Cleans MRx (95/65) Rx (115/80) Rx+ (135/95)
7 Burpees
200 Meter Run
Time Cap: 25 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
This is a repeat from June or last year, but this time we’re going for 10 rounds for time instead of an AMRAP of 20:00. In this low rep, higher round workout, athletes will be challenged to pick a pace they can sustain throughout all 10 rounds without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?
Movements
Power Cleans | Reps should take less than :45 to complete each round.
Burpees | Reps should take less than :45 to complete each round.
Run | Each run should take less than 1:15 to complete each round.
Modifications
POWER CLEANS
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Sub Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)
BURPEES
Reduce Reps
1:00 Cap
7 Calories On Any Machine
No Push-up Burpees
Push-ups Only
200 METER RUN
250/225m Row
200/180m Ski
12/10 Calorie Assault/Echo Bike