Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, on partner working at a time, split as desired:

100 ab-mat situps

90/72 cal row

80 box jumps 24/20 in

70/56 cal row

60 toes to bars

50/40 cal row

40 sandbag lunges AHAP

30/24 cal row

20 bar muscle ups / 40 chest to bar pullups

Time cap: 40 min

Olympic lifting

Part A (9 min)

Every 90 sec for 3 rounds:

2 high hang power cleans + 2 push presses at 55%

Immediately followed by, every 90 sec for 3 rounds:

1 hang power clean + 1 push jerk at 70%

high hang = mid-thighs – hang = above knee

Part B (12 min)

1 set every 90 sec for 8 rounds:

1 clean deadlift to knee + 1 clean pull + 1 clean + 1 hang clean

start around 60% and build up

Part C (5 min)

1 set every 90 sec for 3 rounds:

5 clean pulls at 70%

9 min AMRAP:

3 box jumps 30/24 in

3 cleans 135/95 lbs

3 shoulder to overheads 135/95 lbs

3 box jumps 30/24 in

3 cleans 135/95 lbs

6 shoulder to overheads 135/95 lbs

3 box jumps 30/24 in

3 cleans 135/95 lbs

9 shoulder to overheads 135/95 lbs

— continue adding 3 shoulder to overheads each round until time is up.

Goal: complete round of 15