Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time, splitting as desired:
4 rounds of:
50 double unders
20 burpees to plate
-- rest 2 min, then, 4 rounds of:
20 pullups
20 handstand pushups
12 chest to bar pullups
12 double DB push jerks 5/35 lbs
16/12 cal row
-- rest 2 min, then, 10 rounds of:
2 double DB snatches 50/35 lbs
2 double DB overhead lunges 50/35 lbs
Time cap: 40 min
ROW360
Part A
6 timed intervals of 6/3/3/1/1/1 minutes with 2 minutes rest between each interval
Total time: 25 min
Note: aim to pace as if you were rowing for a 2k/1k/400m in the 6/3/1 intervals respectively.
Part B
15 min AMRAP:
250m/200m row
12 KB deadlifts 24/16 kg
9 American KBS 24/16 kg
6 handstand pushups