CrossFit Evergreen – CrossFit

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Strength

Shoulder Press (4×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30 calorie row

30 russian kb swings 24/16

30 single arm kb push press 24/16 (15L/15R)

CrossFit Evergreen – CrossFit

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Strength

Back Squat (5 x 3)

Metcon

Metcon (Time)

21-15-9

TTB

Goblet Squats 32/24

50 Double Unders after each round

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5×3)

Metcon

Metcon (Time)

2-4-6-8-10-12-14-16-18 (20 min cap)

Burpee box jumps 24/20

DB cleans 50/30

CrossFit Evergreen – CrossFit

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Skill/Strength

Snatch (5×3)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Core Conditioning

21-15-9.

Sit-ups (ghd if possible)

30 sec dead hang after each set

CrossFit Evergreen – CrossFit

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Strength

Back Squat (4×3)

Metcon

Metcon (Time)

4 Rounds

15 KB swings 24/16

20 goblet squats 24/16

60 mtn climbers

CrossFit Evergreen – CrossFit

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100m Rowing bowling (Time)

10 frames; Erg must stop on 100m; anything above/below 100m is the equivalent burpee penalty and counts as your score. Lowest score wins
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