CrossFit Basinview – CrossFit
Community Cup WOD (AMRAP – Reps)
Complete as many reps as possible, following this interval:
2 minutes work
1 minute rest
2 minutes work
1 minute rest
2 minutes work
1 minute rest
3 minutes work
Workout Details by Division
🏋️♀️ Rookie
Rounds 1 & 2
10 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 & 4
10-calorie row
10 overhead squats
Max ring rows
Weights:
♀ 35 lb (15 kg) | ♂ 45 lb (20 kg)
🔰 Novice
Rounds 1 & 2
10 hanging knee raises
10 overhead squats
Max-calorie row
Rounds 3 & 4
10-calorie row
10 overhead squats
Max pull-ups
Weights:
♀ 45 lb (20 kg) | ♂ 65 lb (29 kg)
💪 Intermediate
Rounds 1 & 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 & 4
10-calorie row
10 overhead squats
Max pull-ups
Weights:
♀ 55 lb (25 kg) | ♂ 75 lb (34 kg)
🔥 Advanced
Rounds 1 & 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 & 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Weights:
♀ 65 lb (29 kg) | ♂ 95 lb (43 kg)
🏆 Pro
Rounds 1 & 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 & 4
15-calorie row
15 overhead squats
Max bar muscle-ups
Weights:
♀ 75 lb (34 kg) | ♂ 115 lb (52 kg)