Community WOD (EVF360 & Crossfit)
In teams of 2, on a running clock:
-- From 0:00 to 10:00, perform, for time, "you-go-I-go" style, partner performing full rounds:
10 rounds of:
7 thrusters [BB: 115/80, DBs: 2x50/35 lbs]
7 burpees over bar
-- from 10:00 to 13:00, rest
-- From 13:00 to 25:00, perform, for time, breaking as desired:
3 rounds of:
10 clean & jerks [BB: 135/95, DBs: 2x50/35 lbs]
20 box jumps over 24/20 in
30 toes to bars
-- from 25:00 to 28:00, rest
-- From 25:00 to 38:00, perform, for time, breaking as desired:
3 rounds of:
30/24 cal row
30 overhead squats [BB: 95/65, DB: 1x50/35 lbs]
Olympic lifting
Part A
Shoulder press
3x3 at 57.5% of C&J
Part B
Every 2 min for 5 rounds:
3 split jerks - 75% of C&J
Part C
Clean & Jerk
5x2 at 80%
Part D
Every 2 min for 4 rounds, for max reps:
6 deadlifts 115/80 lbs
6 power cleans 115/80 lbs
6 shoulder to overheads 115/80 lbs
Max cal row in the remaining time