Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL

Deadlift

Warm up

6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist

Snatch

Warm up

3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees

Endurance (Benchmark retest)

Warm up

3 rounds:
10/side single arm KB swings 
5/side single KB thrusters
5/side windmills 

Overhead Press & Push Jerk

Warm up

2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats

Back Squat

Warm up

6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
15 alternating single DB renegade rows

Inclined Bench Presses

Community WOD (EVF360 & Crossfit)

In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block.

Warm up

3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Snatch

20 min to find a new 1RM snatch

Warm up

3 rounds:
30 sec dead hang
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
6 push presses

Clean & Jerk

20 min to find a new 1RM clean & jerk

Warm up

3 rounds:
5 side single KB farmer's carry
5 cal ski
5 cal row
5 box jumps

Endurance (36 min)