CrossFit Evergreen – CrossFit
Choose one or the other, not both
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
100,000- pound Challenge (Weight)
“Weaklings and weak-willed need not attempt this insane challenge!” Men’s health magazine
JUST KIDDING! It’s not 100,000 lbs!
This is a class where you pick the movements, weights (if any, body weight counts, and amount moved).
45 min. time cap
– start with 500m row, then work!
– at 10 min mark row 400m, work!
– at the 20 min mark row 300m, work!
– at 30 min, row 200m, work!
-at 40 min row 100m, work!