Community WOD (EVF360 & Crossfit)

In teams of 3, for time:

Partner 1: Run 400m

Partner 2: 1 round of 8 deadlifts, 6 cleans, 4 shoulder-to-overheads, 2 overhead squats

Partner 3: 8,000m/6,400m row

The goal is to finish the row

Partner 1 and 2 are the timekeepers for rotation. Both have to be done for the team to rotate.

Time cap: 35 min

Barbell: 135/95 lbs

DBs: 2×50/35 lbs for first 3 movements, 2 overhead squats per side with 1 DB

Olympic lifting

Part A

Muscle clean and press – 4×3 at 40-55%

Part B

12 min to work up to challenging clean double for the day

Part C

Paused clean pulls – 3×3

Pause at the top for 1 sec

Part D – conditioning

2 rounds of 4 min AMReps:

15 power cleans 135/95 lbs

12 front squats 135/95 lbs

9 push jerks 135/95 lbs

AMReps thrusters in remaining time 135/95 lbs

— rest 2 min between rounds