Warm up

400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks

Clean & Jerks

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
75-50-25 reps of
Cal row
Handstand pushups
Wall balls 20/14 lbs
Russian KBS 32/24 kg
Cal ski
Hang power cleans [BB: 95/65 lbs, DBs: 2x50/35 lbs]

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight

Back Squat

Warm up

2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Shoulder Press

Warm up

3 rounds:
200m run
5/arm single arm KB swings
5 ring rows / pullups

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats

Snatch Complex

Warm up

3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds

Warm up

400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks

Clean & Jerks

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
3 rounds of:
30/24 cal row
30 shoulder to overheads [BB: 95/65 lbs, DB: 2x 35/20 lbs]
-- rest 2 min, then:
4 rounds of:

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight

Back Squat