CrossFit Evergreen – CrossFit

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Strength

Deadlift

3×3 @ 80%

3×2 @ 85%

3×1 @ 90%

You are not trying to set a new PR today!

Rest as needed between sets.

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min ME Calorie Row

1 min ME DU

1 min ME Goblet Squats 24/16 (Rx+= 32/24)

CrossFit Evergreen – CrossFit

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Strength

Bench Press (4×6 (65-80%))

Metcon

Metcon (Time)

4 Rounds

10 Pull-ups

25 Burpees

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3×9 (65-75%))

Metcon

Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Dumbbell Snatches (50/35)

15 Box Jumps 24/20

CrossFit Evergreen – CrossFit

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Markey Marks Funky Bunch (AMRAP – Reps)

In teams of 2, do as many reps as possible of the following:

– floor bench w/ dead bug leg extension 95/65

– 100m KB farmers carry 32/24

– single leg deficit kb dl 24/16 (two 55’s)

– 1/2 kneeling unilateral OH press 35/25

– 2 hand battle rope

– curl 45/35

– tri – skull crushers 45/35

– db chest expanders 35/25

– 100m sled pull 55/35

– tire flips
– 2:30 at each station, accumulate as many reps as possible

– 1:00 rest/station change

– both partners working at the same time

– score = total team reps

Warm-up

5 minutes personal stretch then

10 each of the following:

– pass thru’s

– good mornings

– scorpions

– push ups

– hollow body to superman

– single leg & arm extension [opposite] (5 each side)

then 25 V-ups

CrossFit Evergreen – CrossFit

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3 Position Clean

Hi-Hang, Knee Floor (all reps are full squat cleans)
Every 1:30 for 7 Rounds

(Full squat with every rep)

Metcon

Metcon (Time)

3 Rounds

21 Russian KB swings 32/24

15 lunges (per leg)

9 C2B Pull-ups

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min ME push-ups

30 seconds rest

1 min ME shoulder press 95/65

1 minute rest

2k Row (Time)

Max Effort 2k Row