CrossFit Evergreen – CrossFit
Strength
Hang Power Clean (5×3)
Start at 70% and add weight each set
Metcon
Macho Mile (Time)
4 Rounds
400 Meter Run (Injury mod= 500 Meter Row)
3 Rounds of “Macho Man” (135/95)
3 Power Cleans + 3 Front Squats + 3 Push Jerks
-Each round has a 400m run as well as 9 of each lift
-Rowing is considered scaling unless you are injured