CrossFit Evergreen – CrossFit

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Strength

Deadlift (1×5 (75%))

Deadlift (1×3 (85%))

Deadlift (5×1 (90-95%))

Metcon

Metcon (Time)

4 Rounds

10 Hang Power Cleans 95/65 (Rx+=135/95)

15 TTB

60 Mtn Climbers

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5@ 75%)

Bench Press (3 @ 85%)

Bench Press (1 set of max reps 90-95%)

Metcon

Metcon (2 Rounds for reps)

AMRAP 5

30 DU

15 push-ups

Rest 3

AMRAP 5

30 DU

10 shoulder press 95/65

CrossFit Evergreen – CrossFit

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Strength

Back Squat (1×5 @ 75%)

Back Squat (1×3 @ 85%)

Back Squat (1 set of max reps (90-95%))

Form is the main point of focus on this set. Do not continue if form begins to slip.

Metcon

Metcon (No Measure)

EMOM 15

Min 1: 15 Box Jump Overs 24/20

Min 2: 12 Front Squats 95/65 Rx+=115/80

Min 3: 9 Pull-ups Rx+= C2B

CrossFit Evergreen – CrossFit

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“Shake, Rattle & Belly Rolls” (Time)

In teams of 2:

– 200m run/row

– 100 Kettle bell swings 24/16

– 300m run/row

– 100 overhead tricep extensions 55/35

– 400m run/row

– 100 hollow body/superman hold & rolls (1 second each side) [1 hollow body/Superman = 1 rep]

– 500m run/row

– 100 push ups

Both team members do the run/row, Split all the other work. Partners can work at the same time.

CrossFit Evergreen – CrossFit

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Strength

Shoulder Press (3×3 (80-90%))

Shoulder Press (1 set of max reps (80-85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200 meter run

20 push-ups

15 bent over rows 95/65

CrossFit Evergreen – CrossFit

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Skill

10 minutes on the clock to work on any skill you need coaching on.

Metcon

Metcon (No Measure)

AMRAP 14

40 Mtn Climbers

30 Abmat Sit-ups

:45 seconds Hollow Body Hold