Upper East Side

Community WOD (EVF360 & Crossfit)

30 min partner AMRAP, teams of 2, one partner working at a time:

100/80 cal row

100 hang power cleans (BB: 95/65 lbs, DBs: 2×35/25 lbs)

100 Push-ups

100 Push jerks (BB: 95/65 lbs, DBs: 2×35/25 lbs)

Olympic lifting

Muscle snatch 3×3 at 60%

Time cap: 8 min

Power snatch from 6″ blocks – 4×3 at 65%

Time cap: 10 min

Fragmented snatch – 4×3 at 65%

Pause mid shin, below knee, mid thighs

Time cap: 10 min

Snatch high pulls 5×3 at 110%

Time cap: 10 min

Cash-out:

9 min alternating EMOM:

15 hang power snatches 75/55 lbs

15 cal row

15 V-ups