Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time [except the run]:
3 rounds of:
30/24 cal row/ski
10 bear complexes
-- then 3 rounds of:
400m run [together]
20 deadlifts
-- then 3 rounds of:
30/24 cal row/ski
30 toes to bars
Time cap: 35 min
Bear complex:
With barbells: load 135/95 lbs - 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 shoulder to overhead
Bear complex:
With dumbbells: load 2x50/35 lbs - 1 DB power clean + 2 devil presses
Deadlifts: BB: 225/155 lbs / DBs: 2x50/35 lbs
ROW360
Part A
For time:
3,000m/2,400m row
30 burpees over erg
3,000m/2,400m row
Time cap: 30 min
Part B
For time:
45/36 cal row buy in , then:
15-12-9 reps of:
Hand release pushups
Single arm DB hang clean and jerks 50/35 lbs
Cash-out: 45/35 cal row
Time cap: 13 min