Workout of the day – Saturday March 18th
9am class – Community WOD (EVF360 & Crossfit)
Teams of 2, 30 rounds for time. switch partner after full round:
3 double DB box steps over 24/20 in 50/35 lbs
2 wall walks
10 pushups
Time cap: 30min
10am-12pm
Open Quarterfinals test 2 – Team version
12-minute AMRAP:
8 synchro dumbbell snatches, right arm 50/35 lbs
8 synchro dumbbell walking-lunge steps, right arm 50/35 lbs
8 synchro dumbbell snatches, left arm 50/35 lbs
8 synchro dumbbell walking-lunge steps, left arm 50/35 lbs
80 jump ropes crossovers (split as desired)
Open Quarterfinals test 3 – Team version
8 rounds for max weight:
5 burpee box jump-overs 30/24 in
1 clean and jerk, choose weight
OR max double DB clean and jerks in 20 sec
Time cap: 10 minutes
Note: For barbell option, choose your weight. Only successful C&J count towards total
For DB option, once the BBJO are done, partner has 20 sec to accumulate as many DB C&J as possible
Open Quarterfinals test 4 – Team version
20-minute partner AMRAP, on partner working at a time, split as desired:
1,000m/800m row
50 V-ups
500m/400m row
25 V-ups
2023 03 17