Upper East Side

Community WOD (EVF360 & Crossfit)

Team of 2, 6 min per station, 2 min rest between, both partners working at the same time, switch as you wish:

Station 1:

Partner 1 AMRAP: 10 Bench press 155/105 lbs or DB bench presses 50/35 lbs, 10 double KBS 24/16 kg, 10 air squats

Partner 2: AMRAP Assault bike cal

Station 2:

Partner 1 AMRAP: Sandbag carry

Partner 2: AMRAP Ski cal

Station 3:

Partner 1 AMRAP: 5 DB manmakers 50/35 lbs, 5 pullups, 5 handstand pushups

Partner 2: AMRAP Row cal

Station 3:

Partner 1 AMRAP: 10 box jumps 24/20 in, 10 deadlifts 225/155 lbs OR 20 double DB deadlifts 50/35 lbs

Partner 2: AMRAP Row cal

Olympic Lifting

Warm-up:

2 rounds: 5 shoulder external rotations with plates, 10 wall facing squats, 10 PVC passthroughs in squat, 5 PVC snatch balances

Paused overhead squat 3-3-3-2-1

3 at 75%, 3 at 80%, 3 at 85%, 2 at 90%, 1 at 95% – 2 sec pause at bottom

Time cap: 14 min

Snatch pull + Hang Snatch + Snatch – 3x(1+1+1) at 75%

Time cap: 8 min

8 min EMOM

1 Snatch at 80%

Tempo snatch deadlifts 1131 – 3×3 at 80%

Time cap: 8 min

Cash-out:

Every 2 min for 5 rounds:

15/12 cal row

3 snatches at 80%