Back Squat 3-3-3-3-3

Then:

Complete as many rounds as possible in 9 mins of:

4 Strict Pull-ups

6 Kipping Pull-ups

12 Back Squats 115/80

In Teams of 2, with 1 partner working at a time, complete for time:

Row or Run 1600 meters

60 Hang Power Cleans 115/75

100 Wall Balls 20/14

60 Deadlift 155/105

200 Double unders

60 Weighted Push-up 35/15 (plate)

4 Rounds for time:

Run 400 meters

16 Toes to Bar

8 Power Clean 165/115

Complete as many rounds as possible in 15 mins of:

12 Kettlebell Reverse Lunges 53/35

3 Wall Walks

6 Burpee-to-Target

3 rounds, 1 min per station, for max reps of:

Row Calorie

Dumbbell Snatch, pick load

AbMat Sit-up

Strict Handstand Push-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

3 rounds for time of:

30 Box Step-ups 24/20

20 Squat Cleans 95/65

20 Pull-ups

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

Complete as many rounds as possible in 10 mins of:

12 Deadlifts, 115/80 lbs

9 Hang Power Cleans, 115/80 lbs

6 Shoulder-to-overheads, 115/80 lbs

In teams of 2, with 1 partner working at a time, complete:

25 Rounds for time:

7 Wall Ball Shots 20/14

10 Sit-ups

5 Power Clean 115/80

*alternate exercises. You go I go style.

Every 90 seconds for 9 minutes complete:

1 Power Snatch + 2 Overhead Squats

Then:

As many reps as possible in 9 mins of:

3 Squat Snatches, 95/65 lbs

3 Toes-to-bars

6 Squat Snatches, 95/65 lbs

6 Toes-to-bars

9 Squat Snatches, 95/65 lbs

9 Toes-to-bars ... Continue adding 3 reps each round to each movement until time expires.

10 rounds for time of:

3 Power Cleans 155/105

6 Pull-ups

9 Push-ups

6 Burpees

Complete as many rounds as possible in 15 mins of:

20 Air Squats

12 AbMat Sit-ups

12 Russian Kettlebell Swings 70/53

Row 1 km Time Trial

Row 1 km This is an all out effort for time.

Rest 5 minutes

-Then-

SQT

3 rounds for time of:

10 Ground-to-Overheads 95/65

Shuttle Run, 200m (4x 50m)

Every 90 seconds for 9 minutes complete:

1 Squat Clean + 2 Front Squats + Jerk

Then:

Complete as many rounds as possible in 10 mins of:

50 Double Unders

12 Thrusters, 95/65 lbs

8 Burpee Pull-ups

In teams of two, with one partner working at time, alternate between movements to complete:

10 Rounds total of:

12 Push Press (95/65)

20 Air Squats

12 Hang Power Cleans (95/65)

2025 CrossFit Community Cup Workout 2 - Pro

2 rounds, 2 mins each, for max reps of:

15 Toes-to-bars

15 Overhead Squats, 115/75 lbs

max reps in remaining time Row Calories

Rest 1 min

-- then --

In 2 mins, for max reps of:

15 Row Calories

15 Overhead Squats, 115/75 lbs

max reps in remaining time Bar Muscle-ups

Rest 1 min

-- then --

In 3 mins, for max reps of:

15 Row Calories

15 Overhead Squats, 115/75 lbs

max reps in remaining time Bar Muscle-ups

Or

5 rounds for time of:

12 Toes-to-bars

15 Overhead Squats, 95/65 lbs

Plank Hold, 1 min

2025 CrossFit Community Cup Workout 1 - Pro

Complete as many rounds as possible in 20 mins of:

15 Box Jump Overs 30/24

10 Dumbbell Snatches 50/35

5 Strict Handstand Push-ups

*if you did not compete in the “CrossFit Open” the Box Height standard will be 24/20 and the dumbbell weight will be choose your load. We will also modify the push-up to your skill level.

Complete as many rounds as possible in 15 mins of:

Run 100 meters

8 Toes-to-bars

20 Double Unders

30-20-10 reps, for time of:

Hang Power Snatch 75/55 lbs

Lateral Burpee Over Bar

4 rounds, 1 min per station, for max reps of:

Row Calorie

Back Squat, 135/95 lbs

Strict Pull-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

In teams of 2, with 1 partner working at a time, complete for time:

30 Power Cleans 135/95

80 Toes to Bar

30 Power Cleans

100 Sit-ups

30 Power Cleans

120 Push-ups