Workout of the day – Saturday March 25th
Community WOD (EVF360 & Crossfit)
Teams of 4 – 3 rounds for time:
Partner A: 600/500 row
Partner B: 10 L/10 R Single Arm Kettlebell Push Press 24/16 kg + Kettlebell Front Rack Hold 24/16 kg
Partner C: 30/20 Assault Bike or Ski Calories
Partner D: 20 Dumbbell Thrusters 35/25 lbs + Dumbbell Overhead Hold 35/25 lbs
Complete in teams of 4. Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.
Time cap: 30 min
Olympic lifting
Warm-up: Dynamic
Tall cleans – 4×3 – start around 30% and build up
Time cap: 8 min
Clean pulls from 12″ blocks
3×5 at 75-80%
Time cap: 7 min
Clean pulls from 6″ blocks
3×5 at 65-70%
Time cap: 7 min
Clean + hang clean
3x(1+2) at 70-75%
Time cap: 7 min
Anderson Squats from blocks/boxes
3×5 – start at 60% and build up
Time cap: 7 min
Cash out:
For time:
21-15-9
Hang clusters 75/55 lbs
Wall balls 20/14 lbs
Time cap: 8 min
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