CrossFit Evergreen – CrossFit

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Strength

Deadlift (4×3 (80-90%)I )

Metcon

Metcon (Time)

4 Rounds

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

10 Jumping Lunges

15 Box Jump Overs 24/20

CrossFit Evergreen – CrossFit

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Strength

Bench Press (3×3 (80-90%))

Bench Press (80-85% (1 max effort set))

Metcon

Metcon (Time)

4-8-12-16-20-16-12-8-4

TTB

Shoulder to Overheads 95/65 (Rx+=115/80)
20 min cap

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3×3 (80-90%))

Back Squat (80-85% 1 set max reps)

Do not continue to lift if your form deteriorates.

Metcon

Metcon (Time)

4 Rounds

50 DU

25 Goblet Squats 32/24

1 min Wall Sit

CrossFit Evergreen – CrossFit

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“The yoke’s on you” (Time)

20 minute AMRAP:

In teams of two, with both partners sharing the load, do the following:

– 20′ Yoke carry (add 100/add 40)

– 300m run

– 10 tire flips (each)

– 300m run

– 30 3-way hanging knees (10 each direction)

– 30 weighted push ups 25/15

– 300m run

– 100m modified Farmer carry 160/100

– 300m run
– Yoke and farmer carrys divided between team mates

– tire flips go back and forth, partners can work together

– both partners do all knee raises and push ups. Alternate movements.

CrossFit Evergreen – CrossFit

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Strength

Shoulder Press (4×5 (75-85%))

Metcon

Metcon (Time)

4 Rounds

10 (5R/5L) DB Snatches 70/45

20 Burpees

15 TTB

CrossFit Evergreen – CrossFit

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Skill

10 Minutes to work on any skill you need to improve on.

Metcon

Metcon (No Measure)

4 Rounds

500 meter run

50 Mtn climbers

10 (per arm) DB bicep curls