CrossFit Basinview – CrossFit

Community Cup WOD (AMRAP – Rounds and Reps)

🏋️‍♀️ Rookie / Novice

20-minute AMRAP

12 box step-overs

9 dumbbell snatches

3 hand-release push-ups

Equipment:

♀ 20 lb (10 kg) dumbbell, 20″ box

♂ 35 lb (15 kg) dumbbell, 20″ box

💪 Intermediate

20-minute AMRAP

15 box jump-overs

10 dumbbell snatches

5 hand-release push-ups

Equipment:

♀ 35 lb (15 kg) dumbbell, 20″ box

♂ 50 lb (22.5 kg) dumbbell, 24″ box

🔥 Advanced

20-minute AMRAP

15 box jump-overs

10 dumbbell snatches

5 handstand push-ups

Equipment:

♀ 35 lb (15 kg) dumbbell, 24″ box

♂ 50 lb (22.5 kg) dumbbell, 30″ box

🏆 Pro

20-minute AMRAP

15 box jump-overs

10 dumbbell snatches

5 strict handstand push-ups

Equipment:

♀ 35 lb (15 kg) dumbbell, 24″ box

♂ 50 lb (22.5 kg) dumbbell, 30″ box