Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired, except for the burpees:

5,000m/4,000m row

300 double unders

100 American KBS 24/16 kg

50 synchro burpees to target

Time cap: 35 min

Olympic lifting

Warm-up:

3 rounds with an empy BB:

3 snatch high pulls

3 tall snatches

3 snatch balances

3 overhead squats

WOD

Snatch deadlift + snatch high pull + snatch – 5x(1+1+2) at 70%

Time cap: 12 min

Snatch from below the knee – 3×2 at 75-80%

Time cap: 7 min

Snatch balance – 3×3 at 75%

Time cap: 8 min

Overhead squat – 3×5 at 90%

Time cap: 8 min

Cash-out:

For time: 30-20-10

Abmat situps

Hang power snatches 75/55 lbs

Time cap: 10 min