CrossFit Evergreen – CrossFit

View Public Whiteboard

“Mountain Running Annie” (Time)

– 50 double unders (singles 100)

– 50 abmat sit ups

– 200m uphill run

– 40 double unders (singles 80)

– 40 abmat sit ups

– 200m uphill run

– 30 double unders (singles 60)

– 30 abmat sit ups

– 200m uphill run

– 20 double unders (singles 40)

– 20 abmat sit ups

– 200m uphill run

– 10 double unders (singles 20)

– 10 abmat sit ups

– 200m uphill run

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Bench Press (4×8 (same weight))

Metcon

Metcon (Time)

21-15-9

V-ups (Rx+=TTB)

Push-ups

Rest 3 minutes

21-15-9

Burpees

Shoulder to overheads 75/55 (Rx+=135/95)

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Back Squat (4×8 (same weight))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

20 Jumping Squats (Rx+= pistols 10L/10R)

15 Box jump overs 24/20

10 Hang Power Snatch 75/55 (Rx+=95/65)

CrossFit Evergreen – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2

400 meter run

100 meter fingertip carry 35/25

400 meter run

50 wall balls 20/14

400 meter run

100 push-ups
Both partners run at the same time. Only one oartner works at a time for wall balls and push-ups. Both partners go on the fingertip carry and may hand off plates as often as needed.

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Strict Pull-Up (3x ME)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3

21 Box jump overs 24/20

ME Hang power cleans the 95/65

Rest 3

AMRAP 3

18 box jump overs

ME Hang power cleans 115/80

Rest 3

AMRAP 3

15 Box jump overs

ME Hang power cleans 135/95

CrossFit Evergreen – CrossFit

View Public Whiteboard

Strength

Bench Press (3×12 (same weight))

Metcon

Metcon (AMRAP – Reps)

Tabata :20 work/ :10 rest (8 rounds per exercise)

-push-ups

-ttb

-burpees

-kbswings 24/16