CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

6 Rounds

400 Meter Run (injury/weather mod = 500 meter row)

12 Toes to Bar

Strength

Shoulder Press (4×3 (climbing))

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

For Time:

21 Hang Power Cleans 95/65 (Rx+=135/95)

21 Barbell Facing Burpees

100 Double Unders

15 Hang Power Cleans 95/65 (Rx+=135/95)

15 Barbell Facing Burpees

75 Double Unders

9 Hang Power Cleans 95/65 (Rx+=135/95)

9 Barbell Facing Burpees

50 Double Unders

Strength

Metcon (No Measure)

EMOM 5 at Each (10 Minutes Total):

1st EMOM: 5 Strict Pull-ups (Rx+= Strict C2B)

2nd EMOM: 10 Dips (Rx+= 5 Strict Ring Dips)

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Metcon

Metcon (Time)

5 Rounds For Time:

20/14 Calorie Row

10 Front Squats 95/65 (Rx+=135/95)

CrossFit Evergreen – CrossFit

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“Survival” (Time)

With a 45 minute time cap complete the following:

1) 8,000m row ( NMT 500m at a time)

2) 1,000 double unders (3,000 singles)

3) 1,800 m fingertip carry 25/10 (NMT 300m at a time)

4) 1,600 flutter kicks

5) 500 air squats

6) 500 V ups

7) 100 clean pulls 135/95

CrossFit Evergreen – CrossFit

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Strength

Clean and Jerk

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk (60+63+65×3)

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70)

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7

-Wallballs (20/14)

*Every minute on the minute do 5 Deadlifts (225/155)
Score= total wall balls completed

CrossFit Evergreen – CrossFit

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Skill

10-15 minutes to work on Jump Rope

Rope Climbs

Pistols

TGU

TTB

HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

100 DU (Scale= 200 Singles)

50 V-ups

25 Push-ups