Workout of the day – Saturday July 8th 2023
Community WOD (EVF360 & Crossfit)
30 min partner AMRAP, teams of 2, one partner working at a time, split as desired:
100 double DB box steps over 50/35 lbs, 24/20 in
75 handstand pushups
50 single DB devil presses 50/35 lbs
100 single DB box step ups 50/35 lbs, 24/20 in
75 abmat situps
50 single DB devil presses 50/35 lbs
then, in the remaining time:
P1: max cal row
P2: 100 ft. per side single KB banded suitcase carry**
** P2 = time keeper, switch after work is completed
Olympic lifting
Power snatches from 12″ blocks
5×3 at 60%
Time cap: 12 min
Snatch + hang snatch
5x(1+2) at 65-75%
Time cap: 12 min
Snatch high pulls
4×3 – 80-90%
Time cap: 10 min
Cash-out:
For time:
30/24 cal row
30 American KBS 32/24 kg
30 overhead squats 105/75 lbs
Time cap: 10 min
2023 07 07