CrossFit Evergreen – CrossFit

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Strength

Metcon (Weight)

EMOM 10

2 Front Squats
You decide what weight to use. You use the same weight for all ten sets. These come off of a squat rack.

Metcon

Metcon (No Measure)

EMOM 12

Min 1: 100 meter run

Min 2: 3 Deadlifts (you choose the weight. Make sure you can maintain perfect form on all lifts!)

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

4 Rounds

5-10 strict pull-ups

15 push -ups w/ 3-second descent

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 box jump overs 24/20

15 shoulder to overheads 95/65 (Rx+=115/80)

Mobility

Spend 5-10 min rolling/stretching

CrossFit Evergreen – CrossFit

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CrossFit Evergreen – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 22

200 meter run

7 pull-ups

14 GHD sit-ups

21 push-ups

CrossFit Evergreen – CrossFit

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Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

EMOM 12

Min 1: 100 meter run

Min 2: 15 front squats 95/65 (Rx+=115/80)

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Rounds

5-10 stroct pull-ups (pick the number of reps that suits your strength/skill)

10 (per arm) DB bicep curls

Metcon

Metcon (AMRAP – Reps)

3 minute ME Calorie row

2 minute rest

3 minute ME Mtn climbers

2 minute rest

3 minute ME Hang power cleans 95/65 (Rx+=135/95)

2 minute rest

3 minute ME Box jumps 24/20 (Rx+=30/24)