CrossFit Evergreen – CrossFit

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Skill

10 minutes to work on Pistols and Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Shoulder Press 95/65

60 Mtn Climbers

10 Rollouts

60 Mtn Climbers

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

15-12-9:

Hang Cleans (95/65)

Lateral Barbell Burpees

1 Minute Rest

12-9-6:

Hang Cleans (115/80)

Burpee Box Jumps (24/20)

1 Minute Rest

9-6-3:

Hang Cleans (135/95)

Burpee Box Jump Overs (24/20)

Metcon (No Measure)

Alternating On the Minute x 16 (4 Rounds)

Minute 1: 15 Russian KB Swings

Minute 2: 9 Deadlifts

Minute 3: 60 Double Unders

Minute 4: Rest
You choose the weight you want to use. You should take no more than 40 seconds to do the work each minute.

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

21-18-15-12-9:

V-ups (Rx+=T2B)

Dumbbell Bent Over Row (per arm) 25/15 (Rx+=55/35)

After Each Set:

1 Minute Front Plank

Metcon (Time)

3 Sets:

30/21 Calorie Row

Rest :30 Seconds Between

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

Metcon

Metcon (Time)

For Time: (25 minute cap)

40 Push-ups (Rx+= Kipping Handstand Push-ups)

20 Pull-ups (Rx+=C2B)

10 Rounds of Macho Man 95/65 (Rx+=115/80)

3 Power Cleans

3 Front Squats

3 Jerks

CrossFit Evergreen – CrossFit

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Rowing and Thunder (AMRAP – Rounds and Reps)

In teams of two, with a 20 minute time cap, do the following:

Partner 1:

– 20 abmat situps

– 60 flutter kicks

Partner 2: 30 push ups

Partner 1: 400m row

Partner 2: 20 bulgarian split squats each leg

[THE ABOVE IS ONE FULL ROUND]

Partners switch movements each round

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

*Lightest weight lifted is your score

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders (Scale= 120 singles)

30 Wallballs (20/14)

15 Deadlifts (245/165)