CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Reps)
Alternating EMOM x 8
Odd Minutes: 50 DU
Even Minutes: 30 seconds ME Kipping HSPU
-Score= Total HSPU completed
-Scale HSPU with Strict Shoulder Press
-Rx is earned by completing 50 DU in each minute alotted as well as unassisted HSPU
-Starts with Jump Ropes
Metcon (Time)
(20 minute cap)
50/35 Calorie Row
40 KB Swings 24/16 (Rx+=32/24)
30 Push Jerks 95/65 (Rx+=135/95)
40 KB Swings
50/35 Calorie Row