Community WOD (EVF360 & Crossfit)

30 min partner AMRAP**, one partner working at a time except one partner is rowing:

5 deadlifts

5 hang power cleans

5 front squats

5 shoulder to overheads

5 back squats

** at 0:00, 10:00 and 20:00,  row 600m/420m, split as desired between partners. (One rower per partnership)

Note: Barbell: 95/65 lbs, DBs: 2×40/25 lbs. If dumbbells are used, both squatting movements are front rack squats.

Olympic Lifting

Part A

5 min EMOM:

3 split jerks at 60%

Part B

Back squat

5×5 at 80% of C&J

Part C

Clean from 12″ blocks:

5×3 at 60% of C&J

Part D

3 rounds for time:

20 plate ground to overheads 35/25 lbs

20 hang power cleans 75/55 lbs

20 situps

Time cap: 10 min