CrossFit Evergreen – CrossFit
Skill/Strength
Weightlifting
4 minute every :30 seconds 2 TnG C&J @60%
Metcon (Time)
24 minute time cap
– 50 calorie row
– 50 box jump overs 24/20
– 50 dead lifts 185/125
– 50 wall balls 20/14
– 50 dips
– 50 wall balls 20/14
– 50 dead lifts 185/125
– 50 box jump overs 24/20
– 50 calorie row
remember: do not try this high a volume of reps, specifically the dead lifts with the Rx weight unless that is about 50% of your 1 RM.
Challenge
5 minutes roll & stretch