Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired, working through it "chipper-stype":
100/80 cal row
100 box jumps 24/20 in
100 burpees to target 6 in
100 handstand pushups

Warm up

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

Front Squat + Split Jerk

Warm up

3 rounds of:
10 banded shoulder dislocates / passtrhoughs
10 scap pushups
1 min row
10 empty-bar strict press

Strict Press & Push Press

Warm-up & Gymnastics skills

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Every 3 min for 5 sets:
5 overhead squats, building ~50%-75% across sets

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Tempo Bench Press

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
1 bench press at 90%

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, partners complete full rounds:
10 rounds
200m run
9 power snatches [BB: 95/65 lbs / double DBs: 2x40/25 lbs]
-- then, 8 rounds of:
200m run

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Back Squat

5x5 at 50-60%

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches