Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
80/64 cal row
-- then 8 rounds of:
10 thrusters
10 burpee box jumps 24/30 in
-- then:
80/64 cal row
-- then:
-- then 8 rounds of:

Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 straight arm plate raises
5 snow angels

Shoulder Press

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats

Back Squat

Warm up

3 rounds of:
200m row
5 hang muscle clean and jerks
15 double unders
5 burpees

Endurance

Warm up

3 rounds of
1 min cardio
5 strict hang leg raises
10 alternating lunges with samsone stretch

Deadlift

Warm up

2 min cardio of choice, then 2 rounds of:
15 sec dead hang
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk Complex

Warm up

2 min cardio of choice then, 3 rounds of:
5/side thoracic extensions in squat
5 ring rows
5 strict toes to bars / hanging knee raises

Bench Press

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
Part A - 10 rounds, "you-go-I-go" style, alternating movements:
10 thrusters
10 burpees over bar
10 American KBS 24/16 kg

Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating box sep ups
10 alternating DB plank pull throughs

Deadlift

Warm up

6 min AMRAP:
5 bootstrap squats
5 world's greatest stretch per side
5 hang clean pull
5 hang muscle cleans
5 clean and jerks

Clean & Jerk