6.10.25 Workout of the Day

Saturday 830 AM ladies

Box Brief
Over the next two days on the Barbell Side we will be completing the CrossFit.com Community Cup wods 2 & 3.

9:30 AM Class Information
This week we will have a Thursday & Friday 9:30 led class. These classes will vary week to week. Please contact Shelby for more information.

Barbell
Community Cup Workout 3
Conditioning
For Max reps complete 1 set of
3 minutes of work
1 minute rest
3 minutes of work
1 minute rest
2 minutes of work
1 minute rest
3 minutes of work

Rounds 1 and 2:
15 T2B
15 OHS (95/65)
Max calorie row

Rounds 3 & 4
15/12 calorie row
15 OHS (95/65)
Max Bar Muscle Up

Strength
Strict Press
3-3-3-3

Interval
Conditioning
For total time (1:00 on / 1:00 off)
60 Strict Pull-ups or deep ring rows
80 Russian KBS (70/53)
80 single DB Weighted step ups (50/35) (20”/20”)
60/45 Calorie Ski or Bike

Cooldown & Midline
800 m run
Into
100 DB Russian Twists