Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:

For time

100 wall balls 20/14 lbs

100 toes to bar or hanging knee raises

100 snatches 95/65 lbs or 200 alternating single DB snatches 50/35 lbs

100 back squats 95/65 lbs or KB goblet squats 24/16 kg

100 single DB box step ups 50/35 lbs

Time cap: 32 min

Olympic lifting

Warm-up: Dynamic

Tall snatches – 3×4

Time cap: 6 min

12 min to find a heavy set of High Hang Snatch + Low Hang Snatch + Snatch – (1+1+1)

Then, every 2:30 min for 4 rounds:

High Hang Snatch + Low Hang Snatch + Snatch – 3x(1+1+1) at 75% of your max

Snatch high pulls – 5×5 ~85%

Time cap: 10 min

Cash-out:

3 rounds for time:

20/16 cal row

15 pushups

10 hang power snatches 115/75 lbs or 70% of your snatch 1RM

Time cap: 10 min