Community WOD (EVF360 & Crossfit)
Teams of 2, for time, one partner working at a time, split as desired (Except run):
50 double DB burpees box steps over 50/35 lbs, 24/20 in
100 pushups
800m run together
100 pushups
50 double DB burpees box steps over 50/35 lbs, 24/20 in
Time cap: 32 min
Olympic lifting
Part A
Shoulder press
Work up to a heavy signle for the day, then perform 3 sets of 3 reps at 90% of that max load
Part B
EMOM for 6 rounds:
1 split jerks - 95% of C&J
Part C
Front Squat
5x3 at 95% of max C&J
Part D
3 rounds for time:
20 plate ground to overheads 35/25 lbs
20 hang power cleans 75/55 lbs
20 situps
Time cap: 10 min