

Warm up
6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters
Hang clean & jerks from above the knee
3x3 at 70% across
Drop and reset between reps

Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Single DB bench presses
3x8 per side
Banded deadlifts
4x5 at 60%

Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time, splitting as desired:
Buy-in: 1,000m/800m row
then, 10 rounds of:
20 wall balls 20/14 lbs
10 DB box steps over 50/35 lbs, 24/20 in

Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatches from 12" blocks
3x3 at 60% across
Drop and reset between reps

Warm up
3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang
Front Squats

Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Skills & Pulling Strength

Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Overhead Squats
5x5, building up to a challenging set for the day

Warm up
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Clean & Jerks

Warm up
6 min AMRAP:
2 inch worms
5 KB sumo DL high pulls
10/8 cal row
Cleans

Community WOD (EVF360 & Crossfit)
32 min partner AMRAP, in teams of 2, one partner working at a time, except for the running:
Buy-in: 3 rounds of:
500m run (1 lap around the block)
40 wall balls 20/14 lbs