CrossFit Evergreen – CrossFit

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Skill

EMOM 10

5-10 reps of a movement you need to work on

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min ME calorie row

30 second rest

1 min ME Mtn climbers

30 second rest

1 min ME sit-ups

30 second rest

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5×5 (same weight for all sets))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20 Burpees

20 Box Jumps 24/20

10 TTB

CrossFit Evergreen – CrossFit

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Strength

Zercher Squat (5×3 (you choose weights))

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
-Muscle-ups are on the rings.

-MU scale= C2B Pull-ups

-If you are beat up from yesterday then scale on the weights

CrossFit Evergreen – CrossFit

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Strength

Push Jerk (6×4 (2weight changes))

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 24

70 Calorie Row

40 Push-ups

60 Calorie Row

30 Pull-ups

50 Calorie Row

20 Hang Power Cleans 135/95

CrossFit Evergreen – CrossFit

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Strength

Snatch (EMOM 10 (1 rep per minute))

These should be full squat snatches. Add weight as desired. This is not a 1 rep max.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups