CrossFit Evergreen – CrossFit

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Strength

Power Clean (4 × 3)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

CrossFit Evergreen – CrossFit

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Strength

Front Squat (3 × 10)

2k Row (Time)

Max Effort 2k Row

CrossFit Evergreen – CrossFit

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Strength

Turkish Get Up (3×4 (2 per arm))

Alternate arms each rep during your set.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

30 DU (60 singles)

15 Shoulder to Overheads 95/65

3 minute rest

AMRAP 4

30 DU (60 singles)

12 Shoulder to Overheads 115/80

3 minute rest

AMRAP 4

30 DU (60 singles)

9 Shoulder to Overheads 135/95

CrossFit Evergreen – CrossFit

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Strength

Metcon (Weight)

EMOM 6

3 Hang Power Cleans + 3 Front Squats
You do three reps of both exercises each minute. You use one bar and one weight for both movements. You may not do any squat cleans.

Metcon (Time)

4 Rounds

21 Calorie Row

21 KB Swings 24/16

21 Box Jump Overs

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5 x 3 (only two weight changes))

Metcon

“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold

– 100 floor wipers 135/95

– 100 1/2 burpees

– 100 V-ups

– 100 Russian twists 16kg/15 lbs

– 100floor knee-ins

– 100 flutter kicks

– 100 abmat sit ups

– 100 floor wipers 135/95

– 1 minute plank hold
20 minute cap

CrossFit Evergreen – CrossFit

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Strength

Deadlift (5×3 (all same weight))

Metcon (Time)

4 Rounds

300 meter row

20 russian kb swings 32/24

20 jumping lunges (10 per leg)