CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Split Jerk (12 min to build to a heavy single)

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Mtn Climbers

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 80 Mtn Climbers

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 60 Mtn Climbers

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

10 Double Unders, 1 Strict Pull-up (Rx+= 1 Bar Muscle-Up)

20 Double Unders, 2 Strict Pull-ups (Rx+= 2 Bar Muscle-Ups

30 Double Unders, 3 Strict Pull-ups (Rx+= 3 Bar Muscle-Ups)

….

Up by (10) and (1) per round
Score= total pull-ups (or MU) completed

Metcon (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Back Squat

10 minutes to build to a heavy Set of 12

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
15 minute cap

CrossFit Evergreen – CrossFit

View Public Whiteboard

Partner bowling rowing – increasing the stakes (Time)

10 frames (each partner)

– one partner attempts to hit exactly 100m first frame, 200m the second, finishing with 1000m

While the other partner does as many as possible of V-ups; Russian twists 24/16; push ups; or squats.

– your score is the number of V-ups, Ru twists, push ups or squats you do as a team.

– any distance above or below prescribed meter mark is deducted from your total reps.

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

3 Front Squats (95/65)

3 Toes to Bar

3 Calorie Row

6 Front Squats (95/65)

6 Toes to Bar

6 Calorie Row

9 Front Squats (95/65)

9 Toes to Bar

9 Calorie Row

….

Continue to add (3) reps until finish

Rx+= Thrusters instead of front squats.

Metcon (Time)

For Time: (15 min cap)

50 Double Unders

21 Burpees

50 Double Unders

15 Burpees

50 Double Unders

9 Burpees

50 Double Unders

15 Burpees

50 Double Unders

21 Burpees
Scale for DU today is the same number of single unders.

CrossFit Evergreen – CrossFit

View Public Whiteboard

Skill

10 minutes to work on DU’s od Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Box Jump Overs 24/20

30 Floor Wipers

40 Mtn Climbers

60 second Plank