CrossFit Evergreen – CrossFit

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Metcon (5 Rounds for reps)

4 minute ME Row

3 minute rest

4 minute ME Box Jump Overs 24/20

3 minute rest

4 minute ME Mtn Climbers

3 minute rest

4 minute ME TTB

3 minute rest

4 minute ME Push-ups

CrossFit Evergreen – CrossFit

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Metcon

Metcon (No Measure)

27-21-15-9

Sit-Ups (Abmat, weighted or GHD)

Empty Barbell Goodmornings 45/35

Strength

Bench Press (8 × 5 (Heavy))

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 8

Odd Minutes: 50 DU

Even Minutes: 30 seconds ME Kipping HSPU
-Score= Total HSPU completed

-Scale HSPU with Strict Shoulder Press

-Rx is earned by completing 50 DU in each minute alotted as well as unassisted HSPU

-Starts with Jump Ropes

Metcon (Time)

(20 minute cap)

50/35 Calorie Row

40 KB Swings 24/16 (Rx+=32/24)

30 Push Jerks 95/65 (Rx+=135/95)

40 KB Swings

50/35 Calorie Row

CrossFit Evergreen – CrossFit

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Strength

Front Squat (10 x 1)

EMOM x 10

1 Front Squat w/ 2 second pause

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
-Today will be with Full Squat Cleans!

-Scale with 95/65 or 75/55 for the Cleans

-Scale dips to a bench or box

-15 Minute Time Cap

CrossFit Evergreen – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

60 Calorie Row

75 Thrusters 95/65

30 Pull-Ups (Rx+= 10 Rope Climbs)

60 Calorie Row

75 Power Snatches 115/80

30 Pull-Ups (Rx+= 10 Rope Climbs)

60 Calorie Row

75 Clean and Jerks 135/95

30 Pull-Ups (Rx+= 10 Rope Climbs)

CrossFit Evergreen – CrossFit

Metcon

Metcon (Time)

(35 minute Cap)

2,000 Meter Row

200 Double Unders (scaled= 400 singles)

then

10 Rounds

5 Pull-Ups

10 Push-Ups

15 Air Squats