Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time, splitting as desired, except for the runs:
1,000m run (2 laps) - together
30 power cleans
30 burpees over the bar/DBs
30 front squats
30 toes to bars
30 shoulder to overheads
30 pullups
1,000m run (2 laps) - together
Time cap:
Loads: BB 135/95 lbs, KBs: 2x24/16 kg
Time cap: 30 min
ROW360
Part A
3 sets for max distance row:
4 min rowing
-- 1 min rest
2 min rowing
-- 1 min rest
1 min rowing
-- 1 min rest
30 sec rowing
-- 1 min rest
Part B
3 rounds for time:
500m/400m row
25 abmat situps
10 KB goblet squats 24/6 kg
Time cap: 14 min