Community WOD (EVF360 & Crossfit)

Part A – 9 min partner AMRAP (one partner working at a time, split as desired):

80/64 cal row

40 deadlifts (BB: 225/155 lbs, KB: 2×24/16kg)

40 box jump overs 24/20 in

then in the remaining time, AMReps handstand pushups

— Rest 3 min before part B

Part B – 9 min partner AMRAP (one partner working at a time, split as desired):

80/64 cal row

40 handstand pushups

40 deadlifts (BB: 225/155 lbs, KB: 2×24/16kg)

then in the remaining time, AMReps box jump overs 24/20 in

— Rest 3 min before part C

Part C – 9 min partner AMRAP (one partner working at a time, split as desired):

80/64 cal row

40 box jump overs 24/20 in

40 handstand pushups

then in the remaining time, AMReps deadlifts (BB: 225/155 lbs, KB: 2×24/16kg)

Olympic lifting

Part A

12 min to complete 5 sets for load of:

2 snatch high pulls

1 snatch from below the knee

2 snatches

Part B

Every 2 min for 4 sets:

3 paused overhead squats (3 sec pause in squat)

100% of snatch 1RM

Part C

For time:

5-7-9 reps of:

Power snatches 115/80 lbs

Burpees over bar

— rest 2 min

9-7-5 reps of:

Overhead squats 135/95 lbs

Burpees over bar

Time cap: 10 min including rest