CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

4 Rounds

20 calorie row

50 mtn climbers

1 minute wall sit

Core Conditioning

3 Rounds

30 russian twists

10 strict ttb

1 minute plank

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Rounds

ME Push-ups

ME Strict Pull-ups

Metcon

Metcon (Time)

2-4-6-8-10-12-14-16-18-20

Burpees

Russian KB Swings 24/16 (32/24)
25 minute cap

CrossFit Evergreen – CrossFit

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Metcon

Metcon (No Measure)

EMOM 20

minute 1: 15 wall balls

minute 2: 10 box jumps 24/20

Strength

Back Squat (3×10 65-75% (all sets at same weight) )

CrossFit Evergreen – CrossFit

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Strength

Turkish Get Up (5×2 (1 left/ 1 right))

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Core Conditioning

Metcon (No Measure)

4 Rounds

30 second L-hang

1 minute wall sit

CrossFit Evergreen – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2:

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
Both partners run. They take turns working on the lift.

Rowing alternatives

2000 meters

1000 meters

500 meters

CrossFit Evergreen – CrossFit

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Strength

Weighted Bulgarian Split Lunge

4×10 (per leg)

Biceps Curls

4×10 (per arm)

Metcon

Metcon (Time)

4 Rounds

20 Front Racked Lunges 95/65

20 Box Jump Overs 24/20