Tuesday
CrossFit Evergreen – CrossFit
Strength
Front Squat (6×3)
Metcon
Metcon (Time)
4 Rounds (21 min cap)
50 Walking lunges
40 Air squats
30 Box jumps 24/20 (Rx+=30/24)
Monday
CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
4 Rounds
ME strict pull-ups
ME push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 shoulder to overheads 115/80
20 v-ups
50 mtn climbers
Saturday
CrossFit Evergreen – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20
400m run
100 sledge hammer strikes
400m run
100m fingertip carry 35/25
400m run
100 burpees
400M run
100 box jumps 24/20
Both partners run. Take turns on other exercises
Friday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
“Light Grace”
30 Clean & Jerks 95/65
5 minute rest
“Light Fran”
21-15-9
Thrusters 65/45
Pull-ups
Metcon
The following is Rx+ today
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest for 10 minutes before you start the next workout.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thursday
CrossFit Evergreen – CrossFit
Skill
EMOM 10
5-10 reps of a movement you need to work on
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 min ME calorie row
30 second rest
1 min ME Mtn climbers
30 second rest
1 min ME sit-ups
30 second rest
Wednesday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5×5 (same weight for all sets))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
20 Burpees
20 Box Jumps 24/20
10 TTB
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