Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, choose your own adventure style, once partner working at a time, split as desired:

200 wall balls 20/14 lbs

150 burpee box jumps 24/20 in

100 shoulder to overheads (BB: 145/100 lbs, DB: 2×50/35 lbs)

50 front squats (BB: 145/100 lbs, DB: 2×50/35 lbs)

Time cap: 34 min

Olympic lifting

Warm-up: Dynamic

Snatch high pull + snatch – 5x(2+1) – 65-75%

Time cap: 10 min

Snatch + hang snatch – 3x(1+1) – 80%

Time cap: 6 min

Snatch balance – 3×3 – 80-85%

Time cap: 8 min

Overhead squat – 3×2 – 90-95%

Time cap: 6 min

Behind the neck press – 3×3 – 50-65%

Time cap: 6 min

Cash-out:

For time:

50/40 cal row

25 Russian KBS 32/24 kg

25 hang power snatches 95/65 lbs

Time cap: 9 min