Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, 4 rounds for time:

400m run (together)

20 box get overs 48/40 in

20 toes to bars

20 wall balls 20/14 lbs

Time cap: 30 min

Olympic lifting

Power cleans from 12″ blocks

5 at 40%, 5 at 45%, 5 at 50%

4 at 55%, 4 at 60%

3 at 65%, 3 at 65%

Time cap: 14 min

Clean & jerk – 5×2 at 60-70%

Time cap: 8 min

Front squat at 90%

5×1

Time cap: 8 min

Cash-out:

Every 3 min for 3 rounds, each for time:

12/9 assault bike calories (1min cap)

6 clean & jerks at 60%