Community WOD (EVF360 & Crossfit)
Teams of 2, Split as desired except for the run:
3 rounds for time:
400m run [together]
42 deadlifts [BB: 185/135 lbs, DBs: 2x50/35 lbs]
40/32 cal row
30 single KB cleans 50/35 lbs
40 burpees
18 single KB overhead lunges, Right arm 24/16 kg
18 single KB overhead lunges, Left arm 24/16 kg
Time cap: 34 min
Olympic lifting
Part A
Every 90 sec for 3 rounds:
2 squat snatches
Every 90 sec for 3 rounds:
2 hang squat snatches from above the knee
Every 90 sec for 3 rounds:
2 hang squat snatches from below the knee
Part B
Squat snatch from 12" blocks + hang squat snatch [1+1]
5 sets at 75%+
Part C
Fragmented snatch deadlifts - 1" off ground, below knee, above knee, mid-thigh pauses of 1 sec each
3x3 at 90%
Part D
9 min AMRAP:
3 wall walks
12 power snatches 75/55 lbs
15 box jumps over 24/20 in