Community WOD (EVF360 & Crossfit)
In teams of 2, for time:
3 rounds of:
30/24 cal row
30 double DB box steps over 24/20 in, 50/35 lbs
-- then 3 rounds of:
40/32 cal row
20 pullups
200m run [together]
-- then 3 rounds of:
40/32 cal row
10 bar muscle ups
20 burpee box jumps 24/20 in
10 wall walks
Time cap: 35 min
Scaling: Adjust the bar muscle ups to 30 chest to bar pullups or slightly more horizontal ring rows.
ROW360
Part A
For distance, equal work and rest intervals that increase by 30 sec each time, working up from 1 minute to 4 minutes:
1 min
1:30 min
2 min
2:30 min
3 min
3:30 min
4 min
Part B
14 min AMRAP:
12/9 cal row
6 burpees over DB
12 double DB Farmers' lunges
6 burpees over DB
12 ab-mat situps