Community WOD (EVF360 & Crossfit)
In teams of 2, for time:
Buy-in: 400m plate run (2x25 lbs per team)
Then, with only 1 partner working at a time, choose your own adventure:
50 alternating DB snatches 50/35 lbs
50 box jump overs 24/20 in
50 American KBS 24/16 kg
50 Toes-to-bars
50 pullups
50 double DB clean and jerks 50/35 lbs
50/40 cal ski
Buy-out: 400m plate run (2x25 lbs per team)
* At the top of each minute, complete 3 burpees each (except for the runs)
Time cap: 32 min
ROW360
Part A
On a running clock:
-- From 0:00 to 10:00, row 100/80 cal for time
-- From 10:00 to 16:00, row 60/48 cal for time
-- From 16:00 to 22:00, row 60/48 cal for time
-- From 22:00 to 31:00, every 3 min for 3 rounds: row 30/24 cal for time
Part B
3 rounds for time:
15 double DB squat cleans 50/35 lbs
30/24 cal row
15 abmat situps
Time cap: 13 min