CrossFit Evergreen – CrossFit

Skill

EMOM 10

5-10 reps of any skill you need to work on.

Metcon

Metcon (No Measure)

3 x 15 Barbell Good Mornings

3 x 20 Med-ball GHD Sit-Ups (20/14)

3 x 25 Weighted Hip Extensions (Scale with Supermans)

1 x 30 Strict Toes to Bar (scale with v-ups)

CrossFit Evergreen – CrossFit

Metcon

Metcon (Time)

5 Rounds (20 minute cap)

75 DU

10 Thrusters 75/55 Rx+=115/80

Metcon (No Measure)

Every :90 seconds x 7 Rounds

7 TTB (scale to V-Ups)

7 Burpees

CrossFit Evergreen – CrossFit

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

15 Calorie Row

Max Power Cleans (95/65) (Rx+=135/95)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

12 Calorie Row

Max Power Cleans (115/80) (Rx+=155/105)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

9 Calorie Row

Max Power Cleans (135/95) (Rx+=185/135)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

6 Calorie Row

Max Power Cleans (155/105) (Rx+=205/145)
Your score for each round is the total number of power cleans completed.

Metcon (No Measure)

50-40-30

Abmat Sit-Ups

Supermans

CrossFit Evergreen – CrossFit

Strength

Back Squat (2×2 @ 90%)

Back Squat (2×4 @ 84%)

Back Squat (1×10 @ 75%)

Metcon

Metcon (Time)

9-15-21

Pull-Ups

Burpee Over Bar

Overhead Squats 75/55 Rx+=95/65

CrossFit Evergreen – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20

100 Push-Ups

100 Air Squats

100 Wall Ball toss Sit-Ups 20/14

1 Minute Handstand Hold (scale= overhead plate hold)
One partner works at a time. Both partners may work on the handstand/overhead hold at the same time.

CrossFit Evergreen – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 V-Ups

30 Pull-ups

30 Burpees

20 Cleans 95/65

20 Jerks 95/65

10 Snatches 95/65

10 Chest to Bar Pull-Ups
This is the standard Rx version today.

Open Test (AMRAP – Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-ups
This is considered Rx+ today.