CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats 75/55 (Rx+=95/65)

30 Box Jumps (24/20)

30 V-ups (Rx+=Toes to Bar)

60 Mtn Climbers

Core Conditioning

Metcon (Time)

3 Rounds For Time:

100 Double-Unders

25 Strict Sit-ups (No arm throwing) (Rx+=GHD Sit-ups)

CrossFit Evergreen – CrossFit

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Metcon

Always Remembered (Time)

“Always Remembered”

Teams of 2, For Time:

Buy-In: 2001 Meter Run

4 rounds:

9 Rope Climbs (scale=18 Pull-ups)

21 Shoulder to Overheads (135/95)

Cash-Out: 2977 Meter Run
Both partners run at the same time. Split the rest of the reps as desired.

CrossFit Evergreen – CrossFit

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Strength

Snatch (1×1)

6 Sets, On the 2:00:

Power Snatch + Hang Squat Snatch + Squat Snatch

(60% – 65% – 70% – 75%x3)

Metcon

Metcon (Time)

3 Rounds For Time:

60 Air Squats

21/15 Calorie Row

15 Hang Power Cleans 115/80 (Rx+=155/105)

CrossFit Evergreen – CrossFit

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Mutual Suffering (Time)

With a 35 minute time cap, working in teams of two perform:

– 100 cal row

– 1 minute plank Rx+ no breaks

– 100 OH lunges 45/35

– 200 du’s (S: 500 singles)

– 1 minute handstand hold Rx+ no break

– 100 push ups Rx+ 100 HSPU

– 100 partner sit ups 20/14

– 1 min superman hold Rx+ no break

– 100 db snatches 35/20 Rx+ 55/35

– 100 box jumps 24/20 Rx+ 30/24

– 1 min wall sit Rx+ no break
– one partner works at a time

– partners can work together for 1 min holds

– Oh, and EVERY 5 MINUTES STOP AND DO 6 BURPEES EACH

CrossFit Evergreen – CrossFit

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Strength

Metcon (Weight)

On the 2:00 x 7:

Hang Power Clean

Hang Squat Clean

Push Jerk

Split Jerk
Only 3 weight changes allowed.

Metcon

Metcon (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Burpees over the Bar

9 Push Jerks (135/95)

CrossFit Evergreen – CrossFit

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Skill/Strength

Strict Pull-Up (4×ME)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Abmat sit-ups

15 Box jumps 24/20

10 Bent over rows 115/80