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

Warm up

3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts

Deadlift

Warm up

2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses

Warm up

2 min cardio of choice, then 3 rounds of:
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 overhead squats

Snatch Work

Community WOD (EVF360 & Crossfit)

25 min partner workout for max load lifted and max distance rowing
Partner 1 (time keeper): 1 full round of:
9 box jumps 24/20 in
6 v-ups
3 power movement "to-shoulder" **