CrossFit Evergreen – CrossFit
More or Less (AMRAP – Reps)
“More Or Less”
AMRAP 7:
1,200 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
1,000 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
600 Meter Run
Max Calorie Bike Erg
Scoring
Score | Total calories accumulated on the bike
Stimulus
We’ve got four big intervals of mono-structural work today, and these two movements can definitely interfere with each other if we are not paying attention to our breathing and form. We want to earn more time on the bike to build calories, but if we come out too hot on the runs, it may work against us.
Movements
Runs | Less than 6:00, 5:00, 4:00, 3:00 each round respectively.
Bike | Aiming to have at least 1:00, 2:00, 3:00, 4:00 respectively on the bike each round
Modifications
1200/1000/800/600M RUN
Reduce Distances
6:00, 5:00, 4:00, 3:00 Caps
1500/1250/1000/750M, 1350/900/450/225M Row
800/600/400/200M Ski
2000/1500/1000/500M, 1800/1350/900/450M Bike
900/750/600/450M Air Run
CALORIE BIKE ERG
Sub Ski/Assault/Echo/Air Run