Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time:
3 rounds of:
20/16 cal row
20 shoulder to overheads
-- then, 3 rounds of:
30/24 cal row
30 hang power cleans

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

Warm up

400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 wall balls

Endurance

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Warm up

3 rounds of:
10 KB deadlifts
10 good mornings
200m row

Deadlift

Every 4 min for 4 sets:
10 deadlifts at ~55-60%

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time
1 mile run [performed relay-style, as 4x400m run]

Warm up

3 rounds of:
200m run
10 alternating box step ups
30 sec dead hang
10 front rack lunges

Front Squat

Warm up

3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press

Take 20 min to find a new 3RM shoulder press