Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 3, 27 min partner AMRAP:

P1 (timekeeper): 3 sandbag to shoulders, 5 double DB box step ups 50/35 lbs / 24/20 in, 7 double DB thrusters 50/35 lbs

P2: Row for distance

P3: rest

Olympic lifting

Hang clean + Front squat – 3 x (3+5) at 50%

Time cap: 8 min

Deficit clean lift-offs (4″ deficit) – 3×3 at 70%

Time cap: 6 min

Deficit clean pulls – 3×3 at 80%

Time cap: 6 min

Clean pull + clean + Split jerk – 3x(2+1+1) at 75%

Time cap: 7 min

Split jerk balance – 3×3 at 60%

Time cap: 6 min

Cash-out:

5 min AMRAP:

1 clean 155/105 lbs

1 jerk 155/105 lbs

Scale: 70% of 1RM C&J