CrossFit Evergreen – CrossFit

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Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Evergreen – CrossFit

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Strength

Dumbbell Shoulder Press (3 x 10)

One dumbbell per arm. Use both arms at the same time.
1 minute handstand hold after each set. (three total)

Metcon

Metcon (Time)

30-20-10-20-30

Sit-ups (Rx+=V-up with 2 second hold)

Box Jumps 24/20 (Rx+=30/24)

*60 DU after each set (120 singles)

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5×5 (all at the same weight))

Metcon

Metcon (Time)

4 Rounds

21 calorie row

15 ttb

9 burpees

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3×10 (all at the same weight))

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

Teams of 2:

4 Rounds

60 calorie row

50 push-ups

40 partner wall ball sit-ups
One person working at a time. (Except for sit-ups)

CrossFit Evergreen – CrossFit

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Warm-up

PVC and Barbell Warm-Up specifically for “Grace”

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
10 minute cap

Metcon (Time)

21-15-9

Push Press 95/65

Front Squats 95/65

(50 Double Unders after each round)