CrossFit Evergreen – CrossFit

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Strength

Front Squat (5×2)

Metcon

Metcon (No Measure)

EMOM 15

Min 1: 20 jumping lunges

Min 2: 40 second wall sit

Min 3: 15 russian kb swings 32/24

CrossFit Evergreen – CrossFit

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Strength

Split Jerk (5×2)

Metcon

Metcon (Time)

21-15-9

Burpees

TTB

then

100 DU (300 singles)

CrossFit Evergreen – CrossFit

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Strength

Clean (5×2)

Full squat with each rep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

200 meter run

15 box jump overs 24/20

10 back squats 115/80 (rx+=155/105)

CrossFit Evergreen – CrossFit

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“Go Here, Go There, will you make up your mind?!” (AMRAP – Reps)

In teams of two – three, with a 30 minute time cap do:

– 110m carry of equipment ( 1 bar and clips & two plates 35/25) 1 person carries the bar and clips, the other fingertip carries the bumper plates)

– perform 10 front squats each

– break down the bar, switch roles and carry the equipment 110m back, set it back up.

– perform 10 back squats each

– break down the bar, switch roles and carry the equipment 110m, set it back up

– perform 10 bent over rows each

– break down the bar, switch roles and carry the equipment 110m back, set it back up

– perform 10 back squats each

– and repeat as many times as possible in 30 minutes.
we may modify distance depending on weather and activity in the area

CrossFit Evergreen – CrossFit

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Strength

Shoulder Press (5 @ 75%)

Shoulder Press (3 @ 85%)

Shoulder Press (1 max reps set 90-95%)

Metcon

Metcon (No Measure)

EMOM 12

Min 1: 15 Push-ups

Min 2: 12 Goblet Squats 24/16

CrossFit Evergreen – CrossFit

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Strength

Strict Pull-Up (3 sets of max reps)

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Reps)

AMRAP 2

DU

Core Conditioning

3 Rounds

25 weighted sit-ups

20 Russian Twists

1 min front plank hold