CrossFit Evergreen – CrossFit

Metcon

Metcon (Time)

4 Rounds

750 Meter Row

100 Mtn Climbers

1 Minute Wall Sit (at parallel)

150 Flutter Kicks

10 3-Second Pausing Push-Ups

CrossFit Evergreen – CrossFit

Strength

Bench Press (5×6 @ 70-85%)

Metcon

Metcon (Time)

3 Rounds:

15 Push Jerks (115/80)

15 Barbell-Facing Burpees

Rx+=

3 Rounds:

15 Hang Power Cleans (115/80)

15 Barbell-Facing Burpees

CrossFit Evergreen – CrossFit

Metcon (Time)

21 – 15 – 9

Wall Balls (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Metcon (No Measure)

35 Weighted Sit-Ups

35 Supermans w/ 2 second hold

20 Weighted Sit-Ups

25 Supermans w/ 2 second hold

35 AbMat Sit-Ups

35 Supermans

20 AbMat Sit-Ups

20 Supermans

CrossFit Evergreen – CrossFit

Skill/Strength

Snatch

On the :90 Seconds x 3 Rounds

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

(Performed at 60-70%)

Metcon

Metcon (Time)

4 Rounds: (25 min cap)

60 Double Unders

30/21 Calorie Row

10 Power Snatches (Rx=95/65) (Rx+=135/95)

CrossFit Evergreen – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

150 Calorie Row

120 Jumping Pull-Ups (Rx+= Pull-Ups)

100 Push-ups

80 Air Squats

60 Jumping Lunges

40 Burpees

1 Minute Plank (each member of the team must do this)

CrossFit Evergreen – CrossFit

Strength

Power Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Power Snatches @ 74%

Minute 2 – 2 Power Snatches @ 78%

Minute 3 – 1 Power Snatch @ 82%

Minute 4 – Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx=

AMRAP 13

70 Hang Power Snatch 45/35

60 Wallballs 20/14

50 Calorie Row

40 Push Press 45/35

Rx+=

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50 Calorie Row

40 Kipping Handstand Push-ups