Upper East Side

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time, sharing as described for each movement:

1,500m/1,200m row – split as desired

50 single DB overhead squats 50/35 lbs or 50 plate OHS 35/25 lbs – split as desired

9 rounds of Cindy – partners alternate movements

1,000m/800m row – split as desired

35 single DB overhead squats 50/35 lbs or 35 plate OHS 35/25 lbs – split as desired

6 rounds of Cindy – partners alternate movements

500m/400m row – split as desired

20 single DB overhead squats 50/35 lbs or 20 plate OHS 35/25 lbs – split as desired

3 rounds of Cindy – partners alternate movements

Time cap: 35 min

Olympic lifting

Warm-up: Dynamic

Muscle clean and press – 4×3 at 50-55%

Time cap: 8 min

Clean – 5×2 at 60%, 70%, 75%, 80%, 60%

Time cap: 10 min

Clean & jerk – 5×2 at 85%+

Time cap: 14 min

Shoulder press – 3×5 at 40%

Time cap: 8 min

Cash-out:

10 rounds for time:

3 thrusters 135/95 lbs

3 burpees over the bar

Time cap: 8 min