Community WOD (EVF360 & Crossfit)
In teams of 2, 30 min AMRAP:
Buy-in:
100/80 cal row
80 American KBS 24/16 kg
60 toes to bars
40 front rack lunges
20 wall walks
-- then, in the remaining time, AMRAP:
20 wall balls 20/14 lbs, 10/9 ft.
4 barbell power snatches or 8 double DB snatches
Loads: BB 135/95 lbs, DBs 2x50/35 lbs
ROW360
Part A
4 sets for time of:
1,000m/800m row
-- rest 2 min between sets
Sets 1 and 3 at 70% RPE, set 2 and 4 at 90% RPE
Part B
For time, 2-4-6-8-10-8-6-4-2 reps of
Shoulder to overheads [BB: 135/95lbs, DBs: 2x50/35 lbs]
Pullups
** After each round, 10/8 cal row
Time cap: 16 min