CrossFit Evergreen – CrossFit

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Confused Rowing Bowling (Time)

In teams of two; with class as the limit do:

Frame 1) 100m – both do these rows

Frame 2) 300m

Frame 3) 150m

Frame 4) 200m

Frame 5) 50m

Frame 6) 250m

Frame 7) 25m

Frame 8) 425m

Frame 9) 125m

Frame 10) 375m
Hit the distance exactly or anything +/- of the target distance = penalties

Penalties:

1-5 V-ups

6-10 bench press 135/95

11 & above Romanian split lunges (each leg)

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

With a 12:00 Time Cap:

1 Round:

50 Barbell Facing Burpees

100 DU

30 OHS (115/80)

Metcon (Time)

5 Sets:

15/12 Calorie Row

20 (10 per side) Dumbbell Walking Lunge (50’s/35’s)

15/12 Calorie Row

1 Minute Rest Between

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Sets

10 Barbell Bicep Curls

15 Bent Over Rows

45 Second Fingertip Plate Hold

Metcon

Metcon (Time)

3 Rounds

100 Mtn Climbers

60 V-ups

20 Russian KB Swings 32/24

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3×3)

Set 1: 60%

Set 2: 70%

Set 3: 80%

Metcon

Girl Power (AMRAP – Rounds and Reps)

AMRAP 18:

100 DU

3 Rounds of “Cindy”

5 Squat Cleans 115/80 (Rx+=185/135)

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

25-20-15-10-5:

Box Jump Overs (24″/20″)

Toes to Bar

Directly Into…

5-10-15-20-25:

Hang Power Snatch (75/55)

Wallballs (20/14)

Core Conditioning

100 abs of choice

CrossFit Evergreen – CrossFit

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Strength

Push Press (5 sets of 3)

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

Metcon

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts 95/65 (Rx+=135/95)

15 Barbell Facing Burpees

9 Push Jerks 95/65 (Rx+=135/95)
Keep in mind that this is a high volume workout. The weight you use should be comfortable for you.