

Warm up
6 min AMRAP:
5 inch worms
10 V-ups
5 hanging knee raises
10 KBS
Endurance

Warm up
2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight

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 back squat weight
Back Squat (20 min)

Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans

Community WOD (EVF360 & Crossfit)
For time, in teams of 2, one partner working at a time (split as desired):
100/80 cal row
50 front squats (BB: 185/135 lbs, DBs: 2x50/35 lbs)
50/40 cal row
100 toes-to-bars

Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch

Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength

Warm up
6 min AMRAP:
5 inch worms
10 squat jumps
20 high knees
30 single unders

Warm up
3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight

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 back squat weight
Back Squat (20 min)