Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time:

60/50 cal row

Then, 6 rounds (partner perform full rounds, 3 each):

30 double unders

15 wall balls

then, 60/50 cal row

Then, 6 rounds (partner perform full rounds, 3 each):

14 alternating DB snatches 50/35 lbs

14 box jumps 24/20 in

then, 60/50 cal row

Then, 6 rounds (partner perform full rounds, 3 each):

14 clean and jerks (BB: 115/75 lbs, DBs: 2x 50/35 lbs)

20 jumping lunges

Time cap: 34 min

Olympic lifting

Warm-up: Dynamic (5min)

from 12″ blocks: Power clean + clean + jerk – 5x(1+1+1) at 50%

Time cap: 12 min

Hang power clean + Clean + Jerk – 3x(1+1+1)

Time cap: 7 min

Tempo Front squats – 3×5 at 60% with 33X1 tempo

Time cap: 8 min

Split jerks – 5×3 at 40-60%

Time cap: 12 min

Cash-out:

9 min alternating EMOM:

12/10 cal row

12 KB goblet squats 24/16 kg

12 KB shoulder to overheads 24/16 kg (6/arm)