Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time:
1,000m/800m row
800m run in 200m intervals
1,000m/800m row
Then: 10 clean & jerks 135/95 lbs

Warm up

2 rounds:
5 yoga pushups
10 alternating empty BB overhead lunges
5 inch worms with pushups
10 jumping overhead squats

Snatch

Warm up

2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps

Jerks & Overhead Strength

Warm up

6 min AMRAP:
5 ring rows
10 single arm KBS per side
5 burpees
10 tuck jumps

Endurance

Warm up

2 rounds:
20 banded good mornings
20 A-frame toe-touches
10 cal ski
10 alternating box step ups

Deadlift & Bench Press (25 min)

Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat (20 min)

7x3 at 85%**

Warm up

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

Cleans

Every 90 sec for 10 rounds:
2 hang power cleans BTK + 1 power clean

Community WOD (EVF360 & Crossfit)

Teams of 2, Split as desired except for the run:
3 rounds for time:
400m run [together]
42 deadlifts [BB: 185/135 lbs, DBs: 2x50/35 lbs]
40/32 cal row
30 single KB cleans 50/35 lbs

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