CrossFit Evergreen – CrossFit
Happy Birthday Mary Beth!
Today we complete a workout in remembrance of one of our beloved friends and gym members. She was always ready to motivate the class and work hard no matter what the workout. Try your best to channel these qualities today as we move through our memorial WOD.
MB (Part 1)
10 minutes to establish a heavy 1-rep deadlift.
Rest for 5 minutes before starting part 2.
Once the time starts do some warm-up sets of 3-5 reps to build up weight. From there spend the remainder of the time reaching a heavy single deadlift.
MB (Part 2) (AMRAP – Rounds and Reps)
AMRAP 20:
-500 Meter Row
-50 Double Unders (Attempts count for Rx)
-50 Alternating Box Step-ups 24/20 (25 per leg)
-25 Burpees
-You get Rx as long as you attempt Double Unders. Each attempt counts for 1 rep.
-For Rx+ you must complete 50 Double Unders unbroken each round. If you trip up, you may start the set over and go unbroken.