Wednesday, June 11 2025

CrossFit Community Cup WOD 1

20min AMRAP:

12-15 Box Step Overs/Jump Overs

9-10 Dumbbell Snatch

3-5 Hand Release Push-ups/Handstand Push-ups

*Competition Tiers:

Rookie & Novice: 12 Box Step-Overs, 9 DB Snatch, 3 Hand Release Push-Ups DB = 35/20 Box = 20″

Intermediate: 15 Box Jump Overs, 10 DB Snatch, 5 Hand Release Push-Ups DB = 50/35 Box = 24/20″

Advanced: 15 Box Jump Overs, 10 DB Snatch, 5 Handstand Push-Ups DB = 50/35 Box = 24/20″

Pro: 15 Box Jump Overs, 10 DB Snatch, 5 Strict Handstand Push-Ups DB = 50/35 Box = 30/24″

Core & Chest Development

2×15 DB/KB Bench Press

2×15 Barbell Sit-Up to Press

1min Low Plank Hold

2×15 Dips (ring & bar)

2×25 Band Pull Aparts Across Chest

We will be closed Sunday, June 15th in observance of Father’s Day.