CrossFit Evergreen - CrossFitView Public WhiteboardSkill/StrengthSnatch (5×3)MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCore Conditioning21-15-9. Sit-ups (ghd if possible) 30 sec dead hang after each set

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthBack Squat (4×3)MetconMetcon (Time)4 Rounds 15 KB swings 24/16 20 goblet squats 24/16 60 mtn climbers

CrossFit Evergreen - CrossFitView Public Whiteboard100m Rowing bowling (Time)10 frames; Erg must stop on 100m; anything above/below 100m is the equivalent burpee penalty and counts [...]

CrossFit Evergreen - CrossFit Strength Bench Press (4×8 (ascending)) Metcon Metcon (AMRAP - Rounds and Reps) AMRAP 12 15 ttb 25 push-ups [...]

CrossFit Evergreen - CrossFitView Public WhiteboardSkill10 minutes to work on pistolsMetconMetcon (Time)4 Rounds 20 box jump overs 24/20 20 weighted lunges (bar on back) 115/80 [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)AMRAP 4 27/21 calorie row ME burpees Rest 4 AMRAP 4 21/18 calorie row ME burpees Rest [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrengthMetcon (No Measure)3 Rounds 10 bent over rows 10 barbell bicep curlsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 16 15 pull-ups [...]

CrossFit Evergreen - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 25 25 partner wallballs 20/14 20 partner deadlifts 185/135 30 partner [...]

CrossFit Evergreen - CrossFitView Public WhiteboardSkillMuscle-Up Progressions (15 minutes) -Start with strict pull-ups. You should be capable of at least 5 unbroken before you move [...]

CrossFit Evergreen - CrossFitView Public WhiteboardStrength TestBench Press (1RM)20 minutes to establish a one rep max. Takes at least 2 minutes between heavy reps.Metcon5k Row [...]