WOD – Wed, Jun 11

Announcements

DEKA Strong Registration

2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th

Clamtown CF – Location – WOD

General Warm-up (No Measure)

Dynamic warm-up | 9:00

1 set:

:20 easy row, bike, or ski

:20 moderate row, bike, or ski

:20 hard row, bike, or ski

10 alternating Spiderman stretches

10 PVC good mornings

1 set:

:20 easy row, bike, or ski

:20 moderate row, bike, or ski

:20 hard row, bike, or ski

5 inchworm + push-ups

10 air squats

1 set:

:20 easy row, bike, or ski

:20 moderate row, bike, or ski

:20 hard row, bike, or ski

5 elbow-to-insteps/leg

10 PVC front squats

Community Cup Workout 3 (Weight)

– RX –

In 20 minutes, establish:

1 rep-max front squat

1 rep-max hang power clean

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Visit games.crossfit.com to view the official scorecard.

Stretching (Checkmark)

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side