Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time (Except the run and burpees):
Buy-in: 800m run (together)
Then:
100 wall ball lunges 20/14 lbs
80 sumo deadlift high pulls [BB: 75/55 lbs, KB: 24/16 kg]
60 synchro burpees
40 power cleans [BB: 145/100 lbs, DBs: 2x50/35 lbs]
20 bar muscle ups (or 50 chest to bar pullups)
Buy-out: 800m run (together)
Time cap: 30 min
Olympic lifting
Part A
Shoulder press
3x4 at 55% of C&J
Part B
Every 2 min for 5 rounds:
3 split jerks - 70% of C&J
Part C
Clean & Jerk
5x3 at 70%
Part D
4 rounds for time:
200m run
4 clean and jerks 185/125 lbs
Time cap: 10 min
Scaling: 75% of C&J