CrossFit Evergreen – CrossFit

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Strength

Deadlift (4×5 (75-85%))

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

30 DU

10 Box Jumps Overs 24/20 (Rx+=30/24)

Rest 2 Minutes

AMRAP 4

30 DU

10 Russian KB Swings 24/16 (Rx+=32/24)

Rest 2 Minutes

AMRAP 4

30 DU

10 Wall Balls 20/14

CrossFit Evergreen – CrossFit

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Strength

Bench Press (4×5 (75-85%))

Metcon

Metcon (Time)

4 Rounds

10 Pull-ups

15 V-ups w/ 2-second hold (Rx= straight legs with each rep)

20 (10 per arm) Single-arm DB Push Press 55/35

CrossFit Evergreen – CrossFit

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Strength

Back Squat (4×5 (75-85%))

Metcon

Metcon (Time)

5 Rounds (15 minute cap)

200 M Run (250 M Row for Injury mod)

10 Back Racked Lunge (5/5) 115/80 (Rx+=155/115)

CrossFit Evergreen – CrossFit

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“Olga’s mad” (Time)

With a 45 minute time cap, in teams of 2:

– 100 hang power snatch 65/45

– 100m run

– 100 hang clean & jerrk 65/45

– 100m run

– 100 bench press 135/95

– 100m run

– 100 2 hand OH tricep ext. 50/35

– 100m run

– 100 stone 2 shoulder 70/40

– 100m run

– 100 battle rope (50 ea)

– 100m run

– 120 3 way knee raises (40 eac)

– 100m run

– 100 kb swings 16/12(25)

– 100m run

– 100 GHD wall ball sit ups 14/6

– 100m run

– 100 reverse hypers 50/20

– 100m run
Rx+ Do it solo

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

4 rounds

10 (per leg) db weighted stationary lunges

10 db front squats

10 (per leg) db weighted step-ups 20″

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200 M run

12 deadlifts 205/145

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

4 Rounds

10 (per arm) bent over db row

10 (per arm) overhead triceps extension

10 (per arm) single arm db shoulder press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 hang power snatch 95/65 (rx+= 115/80)

10 v-ups (rx+= ttb)

15 burpees