Community WOD (EVF360 & Crossfit)
30 min partner AMRAP**, one partner working at a time except for the run:
5 deadlifts
5 hang power cleans
5 front squats
5 shoulder to overheads
5 back squats
** at 0:00, 10:00 and 20:00, run 800m
Note: Barbell: 95/65 lbs, DBs: 2x40/25 lbs. If dumbbells are used, both squatting movements are front rack squats.
ROW360
Part A
For time:
7,000m/5,400m
Part B
10 min AMRAP ladder:
10/8 cal row
4-8-12-16-... alternating single DB clean and jerks 50/35 lbs
4-8-12-16-... alternating single DB goblet lunges 50/35 lbs