CrossFit Evergreen – CrossFit

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Skill

10 minutes to work on any skill.

Metcon

Metcon (Time)

4 Rounds

100 DU

15 TTB

50 Mtn Climbers

CrossFit Evergreen – CrossFit

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Strength Test

Bench Press (20 min to establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

20 burpees

10 shoulder press 95/65

45 second plank

CrossFit Evergreen – CrossFit

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Strength Test

Back Squat (20 min to establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 front racked lunges 75/55 (Rx+=95/65)

10 box jumps 24/20 (Rx+=30/24)

5 strict pull-ups

CrossFit Evergreen – CrossFit

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700 reps can’t be that hard (Time)

With a 45 minute time cap, in teams of two complete the following:

– 400m run

– 100 bent over rows 95/65

– 300m run

– 100 SDLHP 95/65

– 200m run

– 100 triceps extension 45/35

– 100m run

– 100 curls 45/35

– 100m run

– 100 V-ups

– 200m run

– 100 dl 155/125

– 300m run

– 100 floor wipers 45/35

– 400m run
– Partners run together; cannot start next exercise without their partner present

– Partners divide work as needed, WORK AT THE SAME TIME

CrossFit Evergreen – CrossFit

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Strength

Hang Power Snatch (5×3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 min ME row

1 min ME mtn climbers

1 min ME scuba kicks

1 min rest

CrossFit Evergreen – CrossFit

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Strength

Bench Press (4×10)

Metcon

Metcon (Time)

4 Rounds

21 V-ups

15 Push-ups

9 Pull-ups