CrossFit Evergreen – CrossFit
Well Rounded (10 Rounds) (Time)
10 Rounds For Time:
3 Clean & Jerks MRx (95/65) Rx (135/95) Rx+ (155/105)
200 Meter Run
1 Round of “Cindy”
5 Pull-ups
10 Push Ups
15 Air Squats
Time Cap: 30 Minutes
Scoring
Score | Total Time. Add 1 second per rep not completed if time capped.
Stimulus
Athletes should aim to complete this workout at their threshold pace, meaning each round should be completed in roughly the same amount of time.
Movements
Clean & Jerks | Reps should be completed in :30 or less.
Run | 1:15 or less each round.
“Cindy” | 1:00 or less each round.
Modifications
CLEAN AND JERK
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing
200 METER RUN
Reduce Distance
:30 Out and :30 Back (1:00 Cap)
250/225m Row
200/180m Ski
500/450m Bike
PULL-UPS
Reduce Reps
Strict Pull-Ups
Banded Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows
PUSH-UPS
Reduce Reps
Elevate Hands
AIR SQUATS
Reduce Reps
Squat to Target
Sub Lunges