CrossFit Evergreen – CrossFit
“Fast Break” (Time)
10 Rounds For Time:
15/12 Calorie Row
15 Wallballs MRx (14/10) Rx (20/14)
Rest 1 Minute Between Rounds
Time Cap: 30 Minutes
Scoring
Score | Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.
Modifications
5/12 CALORIE ROW
Reduce Reps
15/12 Calorie Bike Erg
12/9 Calorie Echo/Assault
12/9 Calorie Ski
200m Run
15 x 10m Shuttle Runs
Stimulus
Athletes should plan to push the pace each round knowing there is a minute of rest between each round. That being said, we should also be aiming for consistency! Find a hard pace on the rower that is repeatable and allows us to stay within :05-:10 each round. Hang onto that wallball!
Movements
Row | Should be completed in 1:00 or less
Wallballs | Should be completed in 1:00 or less
WALLBALLS
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
22 Air Squats
Accessory Work (No Measure)
Gun Show
A) 3×10 Wide Grip Pull-ups
B) 60 Alternating Bicep Wall Curls (30 Each Arm)
* Complete All (A) Before (B)
* Rest 2-3 Minutes Between Pull-up Sets