CrossFit Evergreen – CrossFit
Shakey Jake’s prison escape (Time)
In teams of 2, with a 45 minute time cap, do:
– 1 minute plank (buy-in, both, same time)
– 21 push ups (each – same time, partners can help)
– 2 x 100m row (exact – or burpee penalty)
– 100 floor wipers 135/95 (split, same time)
– 21 push ups
– 2 x 100m row
– 100 1/2 burpees (split)
– 21 push ups
– 2 x 100m row
– 100 V-ups (split)
– 21 push ups
– 2 x 100m row
– 100 Russian twists 16 kg/15 lb
– 21 push ups
– 2 x 100m row
– 100 floor knee-ins
– 21 push ups
– 2 x 100m row
– 100 abmat sit-ups
– 21 push ups
– 2 x 100m row
– 100 floor wipers
– 21 push ups
– 2 x 100m row
– 100 V-ups
– 21 push ups
– 2 x 100m row
– 100 floor M&M’s
– 21 push ups
– 2 x 100m row
– 1 minute plank cash-out
– 342 points/round
– 3420 total possible points
– both partners do all of the push ups and row
– divide the 100 rep movements in half (50 each)
– the faster partner can do some of the partners 50 reps if desired for time
– both partners do all of the penalty row burpees