2025 CrossFit Community Cup Workout 3
1 rep max Front Squat.
1 rep max Hang Power Clean.
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1 rep max Front Squat.
1 rep max Hang Power Clean.
Seated Db Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
15 Box Jump Overs, 24/20 in
10 Dumbbell Snatches, 50/35 lbs
5 Handstand Push-ups
Complete as many rounds as possible in 20 mins of:
15 Box Jump Overs, 24/20 in
10 Dumbbell Snatches, 50/35 lbs
5 Hand Release Push-ups
Complete as many rounds as possible in 20 mins of:
Run, 100 m
10 Burpees
10 Power Snatches, 95/65 lbs
Complete as many rounds as possible in 12 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
10 Burpees
Seated Db Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run, 200 m
15 Wall Balls, 20/14 lbs
12 Deadlifts, 185/135 lbs
9 Lateral Burpee Over Bars
Every 1 min for 10 mins, alternating between:
3/2 Muscle-ups
6/4 Ring Dips
5 rounds for time of:
15 Push Jerks, 95/65 lbs
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 95/65 lbs
3 rounds for quality of:
10 Alternating V-ups
Plank Hold, 30 secs
Overhead Squat 5-5-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs
Post total time.
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