Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch & Snatch Pulls

Warm up

2 rounds of:
200m row
5 wall balls
5 squat jumps
5 cal row

Endurance

Warm up

6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses

Bench Press

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up

Warm up

3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs

Pullups and Upper Body Pulling Strength

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time:
1-2-3-...-11-12 power clean & jerks
2 rounds of Cindy after each round of weightlifting
1 round of Cindy: 5 pullups + 10 pushups +15 air squats

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch & Snatch Pulls

Warm up

2 rounds of:
200m row
5 per arm single arm KBS
5 squat jumps
5 cal ski

Endurance