Warm up

6 min AMRAP:
10 band pullaparts
10 groiners
10 alternating cossack squats
5 hang clusters

Cleans

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, splitting as desired, with only one partner working at a time except for the run, completing each piece one after the other:
“Thanksgiving at…”
--
Annie's house
3 rounds of:

Warm up

2 min cardio, then one time trhough:
10 push presses (empty barbell or light DBs)
10 cal ski
10 burpees to plate
10 hang power snaches (empty barbell or 1 light DB)
10 KB burpee deadlifts

Warm up

3 rounds:
20 band pullaparts
5 inch worms
20 sec handstand hold
5 no pushup burpees

Pause Bench Press

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 tempo double KB front rack squats

Front Squat

Warm up

400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses

Snatch Work

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time**:
200/160 cal row
150 alternating single DB power clean and jerks 50/35 lbs
100 power cleans [BB: 115/80 lbs, DBs: 2x50/35 lbs]

Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses

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

2 min cardio of choice then 2 rounds of:
10 alternating single DB clean & jerks
20 jumping jacks
10 ring rows / pullups
5 kipping hanging knee raises

Endurance