Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time, splitting as desired:
Buy-in: 1,000m/800m row
then, 10 rounds of:
20 wall balls 20/14 lbs
10 DB box steps over 50/35 lbs, 24/20 in
X clean and jerks [BB: 5 reps at 155/105 lbs, DBs: 10 reps at 2x50/35 lbs]
Buy-out: 1,000m/800m row
Time cap: 34 min
Olympic lifting
Part A
Shoulder press
3x5 at 45% of C&J
Part B
Every 2 min for 5 rounds:
3 split jerks - 60% of C&J
Part C
Clean & Jerk
5x1 at 65%
Part D
8 min AMRAP:
12 shoulder to overheads 115/80 lbs
6 front squats 115/80 lbs
30 double unders