Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk

Warm up

Coach's choice of a dynamic warm-up

Endurance

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Back Squat

Warm up

General warm-up - 6 min AMRAP:
10 cal machine
5 per side single arm KB upright rows
5 "strict" burpees (regular pushup)

Bench press

Warm up

2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars

Deadlift

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time, sharing as described for each movement:
1,500m/1,200m row - split as desired
150 double unders
9 rounds of Cindy - partners alternate movements

Warm up

3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats

Front Squat

Every 2 min on the minute:
5 front squats at 60%

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

Push Press

Warm up

Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges

Endurance

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

Overhead Squat