CrossFit Evergreen – CrossFit

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Strength

Deadlift (3×10 (70-80%))

Stay at a weight where you can maintain great posture for all reps.

Metcon

Metcon (Time)

21-15-9

Calorie row

Goblet Squat 24/16

84-60-36

Mtn climbers

CrossFit Evergreen – CrossFit

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Metcon

Tabata Abs (AMRAP – Reps)

:20/:10, work/rest, 8 rds of each

– abmat sit ups

– flutter kicks

– Superman holds (each rd counts as 1)

– floor wipers

– V ups

Metcon (2 Rounds for reps)

AMRAP 4

Box Jump Overs 24/20 (Rx+=30/24)

Rest 4

AMRAP 4

DU

CrossFit Evergreen – CrossFit

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 24

100 Sledge hammer strikes

600 meter run

100 partner wallball sit-ups

600 meter run

100 slam balls

600 meter run

100 db hang cleans

600 meter run

CrossFit Evergreen – CrossFit

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Metcon

Metcon (4 Rounds for reps)

AMRAP 4

15 Calorie row

20 Russian KB swings 24/16

Rest 4

AMRAP 4

15 Calorie row

50 Mtn climbers

Rest 4

AMRAP 4

12 Calorie row

15 Russian KB swings 24/16

Rest 4

AMRAP 4

12 Calorie row

50 Mtn climbers

CrossFit Evergreen – CrossFit

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Strength

Bench Press (2×15 (same weight))

Metcon

Metcon (AMRAP – Reps)

2 Rounds

AMRAP 6

100 DU

25 Push-ups

Rest 4 minutes