Community WOD (EVF360 & Crossfit)
In team of 3, "follow the leader style", 3 sets of 9 min AMRAP, 3 min rest between AMRAP:
Part A
2 sandbag to shoulders
6 pullups
12 burpees
Part B
2 deadlifts [BB: 245/170 lbs, KBs: 6 reps with 2 KB of 32/24 kg]
6 V-ups
12/10 cal row
Part C
2 snatches [BB: 155/105 lbs, DBs: 4 reps at 2x50/35 lbs]
6 KB goblet squats 24/16 kg
12/10 cal ski
Note: all 3 athletes work together, but cannot lap the athlete ahead of them. The score on each part is the rounds+reps from the last athlete.
ROW360
Part A
For max distance row:
1min / 2min / 3min / 4min / 5min / 4min / 3min / 2min / 1min
-- 1 min rest between each time interval
Part B
12 min AMReps:
30/24 cal row
30 American KBS 24/16 kg
30/24 cal row
30 KB goblet squats 24/16 kg
30/24 cal row
Max burpees over the erg in the remaining time