CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBench Press (4×8 (same weight))MetconMetcon (Time)21-15-9 V-ups (Rx+=TTB) Push-ups Rest 3 minutes 21-15-9 Burpees Shoulder to overheads 75/55 (Rx+=135/95)

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBack Squat (4×8 (same weight))MetconMetcon (AMRAP - Rounds and Reps)AMRAP 14 20 Jumping Squats (Rx+= pistols 10L/10R) 15 Box jump [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 20 Teams of 2 400 meter run 100 meter fingertip carry 35/25 400 meter [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthStrict Pull-Up (3x ME)MetconMetcon (3 Rounds for reps)AMRAP 3 21 Box jump overs 24/20 ME Hang power cleans the 95/65 [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBench Press (3x12 (same weight))MetconMetcon (AMRAP - Reps)Tabata :20 work/ :10 rest (8 rounds per exercise) -push-ups -ttb -burpees -kbswings [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthDeadlift (3×10 (70-80%))Stay at a weight where you can maintain great posture for all reps.MetconMetcon (Time)21-15-9 Calorie row Goblet Squat [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconTabata Abs (AMRAP - Reps):20/:10, work/rest, 8 rds of each - abmat sit ups - flutter kicks - Superman holds [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP 24 100 Sledge hammer strikes 600 meter run 100 partner wallball sit-ups 600 [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMetcon (4 Rounds for reps)AMRAP 4 15 Calorie row 20 Russian KB swings 24/16 Rest 4 AMRAP 4 15 Calorie [...]