Community WOD (EVF360 & Crossfit)
Team of 2, one person working at a time except for the run, 32 min AMReps:
30 wall walks
400m run [together]
2,000m/1,600m row
150 wall balls 20/14 lbs
1,000m/800m row
AMReps macho man in remaining time [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho man: 3 power cleans + 3 front squats + 3 push jerks
ROW360
Part A
Every 4 min, for 5 rounds, row 500m for time.
Rest the remainder of the interval
These are "time trials". Attempt your faster run on the first or secound round. The goal is to remain within 10-15 sec with your best time.
Part B
For time:
1,000m/800m row
40 KB goblet squats 32/24 kg
750m/600m row
30 abmat situps
500m/400m row
20 pushups
250m/200m row
10 burpees over rower
Time cap: 18 min