CrossFit Evergreen – CrossFit

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Metcon

Long Gone (AMRAP – Reps)

“Long Gone”

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Row

1 Minute Rest

Strength

Metcon (No Measure)

5 Supersets:

10 Barbell Bench Press

10 Romanian Deadlifts

Core Conditioning

100 reps of any ab exercise

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

25 Double Unders, 1 Strict Pull-ups

25 Double Unders, 2 Strict Pull-ups

25 Double Unders, 3 Strict Pull-ups

….

Continue to Climb by 1

Rx+= Ring muscle-ups

Score= total Pull-ups completed

Metcon (Time)

For Time:

800 Meter Run (1000M row if weather does not permit running)

21 Power Cleans 135/95 (Rx+=185/135)

21 (per leg) Back Racked Lunges 95/65

21 Burpee Box Jump Overs (24/20)

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3 Sets of 9 (73-77-81%))

Metcon

Metcon (AMRAP – Reps)

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups

…

Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups

…

Continue to Climb by 1 Rep Each

CrossFit Evergreen – CrossFit

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Shakey Jake’s prison escape (Time)

In teams of 2, with a 45 minute time cap, do:

– 1 minute plank (buy-in, both, same time)

– 21 push ups (each – same time, partners can help)

– 2 x 100m row (exact – or burpee penalty)

– 100 floor wipers 135/95 (split, same time)

– 21 push ups

– 2 x 100m row

– 100 1/2 burpees (split)

– 21 push ups

– 2 x 100m row

– 100 V-ups (split)

– 21 push ups

– 2 x 100m row

– 100 Russian twists 16 kg/15 lb

– 21 push ups

– 2 x 100m row

– 100 floor knee-ins

– 21 push ups

– 2 x 100m row

– 100 abmat sit-ups

– 21 push ups

– 2 x 100m row

– 100 floor wipers

– 21 push ups

– 2 x 100m row

– 100 V-ups

– 21 push ups

– 2 x 100m row

– 100 floor M&M’s

– 21 push ups

– 2 x 100m row

– 1 minute plank cash-out

CrossFit Evergreen – CrossFit

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Strength

Front Squat

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

Metcon

Twist and Shout (AMRAP – Rounds and Reps)

AMRAP 14:

1 Power Snatch 115/80 (Rx+=135/95)

2 Overhead Squats (Rx+=135/95)

3 Power Clean and Jerks 115/80 (135/95)

40 Double Unders

CrossFit Evergreen – CrossFit

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Skill

Pick a skill that you need to improve and work on it for 10 minutes while receiving feedback from your coach.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

100 Mountain Climbers

60 Russian Twists 24/16

20 Burpees