Upper East Side

Community WOD (EVF360 & Crossfit)

25 min partner AMRAP:

100 double unders

100 ft. sandbag carry AHAP

100 American KBS 32/24 kg

1,000m run (2 laps around the block)

Note: all movements are split evenly between partners except for the run, both partners run together.

Olympic lifting

Warm-up: Dynamic

Muscle snatches + overhead squat – 4x(3+3) at 40%

Time cap: 10 min

Fragmented snatches – 5×3 at 60%

Time cap: 12 min

Overhead squat – 5×5 at 65%

Time cap: 12 min

Cash-out:

3 rounds for time:

250m/200m row

15 overhead squats 75/55 lbs

10 KB snatches 24/16 kg

Time cap: 10 min