Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time, split as desired (Except run):

50 double DB burpees box steps over 50/35 lbs, 24/20 in

100 pushups

800m run together

100 pushups

50 double DB burpees box steps over 50/35 lbs, 24/20 in

Time cap: 32 min (goal: <28 min)

Olympic lifting

Warm-up:

3 min glute activation then 3 rouns of:

5 Tall cleans with empty BB

5 Tall split jerks with empty BB

5 front squats

Power clean + power jerks – 5 x (2+2) at 50%

Time cap: 12 min

Cleans from 12″ blocks – 3×5 at 55%

Time cap: 8 min

Speed front squat – 5×5 at 60%

Time cap: 12 min

Split stance BTN presses – 5×5 at 40%

Time cap: 10 min

Cash-out:

For time:

1,000m/800m row