CrossFit – Tue, Jun 10
Community Cup Workout #2 (AMRAP – Rounds and Reps)
Intermediate:
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 55 lb (25 kg)
♂ 75 lb (34 kg)
Accessory
3 Sets
5 Single Leg Kettlebell Deadlift (each leg)
10 Alternating Kettlebell Gorilla Rows
5 Single Leg Step Down (each leg)
*Score weights in notes.
Cool Down
2 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Forearm Smash
Advanced
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)
Max Chest to Bar Pull-ups
Pro
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
Max Bar Muscle Ups
• Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Reps: 150+
• Minimum Reps before scaling 120
• NOTE: Your score is the total number of repetitions completed across all 4 rounds (including the buy-ins).
(How to Pace: CHALLENGE into PAIN CAVE!! Move deliberately through the gymnastics and overhead squats so you finish each buy-in in under 1:30.)