Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, alternating rounds:

6 rounds of (each partner complete a full round before switching):

15/12 cal row

12 double DB deadlifts 50/35 lbs or 12 deadlifts 155/105 lbs

Then 6 rounds of:

200m run

9 double DB hang power cleans 50/35 lbs or 9 hang power cleans 155/105 lbs

Then 6 rounds of:

15 box jumps over 24/20 in

6 double DB shoulder to overheads 50/35 lbs or 6 shoulder to overheads 155/105 lbs

Time cap: 30 min

Olympic lifting

Warm-up:

Foot work on split jerk + Bergeron

Power clean + clean + jerk – 5x(1+1+2)

Time cap: 12 min

Clean pulls from 12″ blocks – 3×3 at 90%

Time cap: 6 min

Clean pulls – 3×2 at 105%

Time cap: 6 min

Split jerks from blocks – 5×5 at 70%

Time cap: 14 min

Cash-out

6 min AMRAP:

6 box jumps 24/20 in

6 front squats 95/65 lbs

6 push presses 95/65 lbs