CrossFit Evergreen – CrossFit
The 99 (Time)
For Time:
99 Calorie Bike
99 Wallballs MRx (14/10) Rx (20/14)
99 Burpees
* Partition However You’d Like
Time Cap: 25 Minutes
Scoring
Score | Total time to complete work. Add 1s per rep not completed if time capped.
Stimulus
Today’s piece can be a little bit deceiving on paper, it seems pretty straight forward and we get to choose how we attack it. But remember, these movements all interfere with each other and they can all drive your heart rate and breathing sky high if you aren’t paying attention!
Movements
Calorie Bike | around a 800+ cal/hr pace on the bike erg to keep the total reps today.
Wallballs | Weight should be something you can hold 10+ reps at.
Burpees | We should be able to maintain a consistent moving pace
Modifications
CALORIE BIKE
Reduce Reps
99 Calorie Row
89 Calorie Ski
WALLBALLS
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
148 Air Squats
BURPEES
Reduce Reps
99 Calories On Any Machine
Push-Ups
No Push-up Burpees
Logistics
Some possible options for breaking include (but are not limited to)
3 Rounds:
33 Calorie Bike
33 Wallballs
33 Burpees
9 Rounds:
11 Calorie Bike
11 Wallballs
11 Burpees
33 Calorie Bike
6 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike
5 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike
11 Rounds:
9 Calorie Bike
9 Wallballs
9 Burpees
Accessory Work (No Measure)
Lethal Legs
3-4 Sets For Quality:
20 Double Dumbbell Box Step-ups,10/side – not alternating (24″/20″)
Rest 2 Minutes Between Sets