CrossFit Evergreen – CrossFit

Strength

Bench Press (4×12 (unbroken) )

Metcon

Metcon (Time)

4 Rounds

80 Mtn Climbers

1 Minute Plank

25 Slam Balls 30/20

40 second Dead Hang

CrossFit Evergreen – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 x 5:00 on / 5:00 off:

100 Double Under Buy-In, followed by AMRAP:

Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)

Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)

Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

Metcon (No Measure)

Accessory Work

3 Sets:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts

CrossFit Evergreen – CrossFit

Strength

Metcon (AMRAP – Reps)

7 Rounds:

:20 Seconds Max Pull-ups

:40 Seconds Rest

Metcon

Metcon (Time)

4 Rounds:

75 DU

15 Toes to Bar

7 Clean and Jerks (135/95)

(Rx+=155/105)

Metcon (No Measure)

4 Sets:

7 Good Mornings 45/35

14 Supermans with 3 second hold

21 Weighted Sit-Ups

CrossFit Evergreen – CrossFit

Strength

Low Hang Snatch

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Metcon

Metcon (Time)

3 Rounds: (25 minute cap)

63 Air Squats

42 Calorie Row

21 Kipping Handstand Push-ups (scale= push press 95/65)

CrossFit Evergreen – CrossFit

Metcon

“Roll of the Dice” (AMRAP – Rounds)

As a class team; with a 25 minute time cap:

Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.

Exercises:

2= air squats

3= push ups

4= jumping pull ups

5= V ups

6= 100m run/row

7= flutter kicks

8= knees 2 elbows

9= dumb bell strict press 45/25

10= lunges (each leg)

11= dips

12= burpees