Warm up

400m run, then 2 rounds of:
2 inch worms with pushups
5 strict hang clean pulls
5 power position muscle cleans
5 push presses
5 split jerks

Split Jerks

Community WOD (EVF360 & Crossfit)

In Teams of 2, for time, one partner working at a time:
1,500m/1,200m row
50 ground to overhead
40 pullups
30 front squats
20 burpee box jumps 24/20 in

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 alternating box step ups
20 alternating plank shoulder taps
10 alternating curtsy squats

Conditioning

Warm up

4 min cardio of choice then 3 rounds of:
10 A-frame toe touches
10 alternating box step ups
5 strict hanging leg raises

Crossfit Total

Warm up

2 rounds of:
10 cal row/ski
10 scap pullups
10 back rack good mornings [empty barbell or medium load KB]
10 double KB suitcase deadlifts

Endurance

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats

Snatch Complex

Warm up

3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds

Warm up

400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks

Clean & Jerks

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
4 rounds of:
50 double unders
20 burpees to plate
-- rest 2 min, then, 4 rounds of:
20 pullups

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight

Back Squat