Community WOD (EVF360 & Crossfit)
In teams of 2, for max reps, one partner working at a time, "fight gone bad" style, 1 min per station, for 4 rounds at each station:
Push presses [BB: 75/55 lbs, DBs: 2x 35/20 lbs]
Chest to bar pullups
Front squats
Ski erg calories
Burpee over object
Front rack lunges
Row for calories
Rest
Both partners are on the same station in the same minute, one working, one resting.
Olympic lifting
Part A
Shoulder press
3x5 at 50% of C&J
Part B
Every 2 min for 5 rounds:
3 split jerks - 65% of C&J
Part C
Clean & Jerk
5x3 at 65%
Part D
3 rounds for time:
5 wall walks
10 front squats 165/115 lbs
15 American KBS 32/24 kg
Time cap: 10 min