Community WOD (EVF360 & Crossfit)
In teams of 2, for time, running together, but splitting gymnastics and weightlifting reps:
1,000m run [2 laps around the block]
40 muscle ups (bar or ring) [scaled: 2x chest to bar pullups]
1,000m run
40 power snatches
1,000m run
40 clean & jerks
Loads: Barbell: 135/95 lbs - DBs: 2x50/35 lbs
Time cap: 34 min
ROW360
Part A
For time:
Row 2,500m
-- rest 1 min
Row 1,500m
-- rest 1 min
Row 500m
-- rest 30 sec
Row 250m
-- rest 30 sec
Row 250m
Part B
For time:
30 double DB burpee deadlifts 50/35 lbs
30/24 cal row
30 double DB snatches 50/35 lbs
30/24 cal row
30 double DB devil presses 50/35 lbs
Time cap: 15 min