CrossFit WOD, June 21, 2025

Step-up warm-up

1 set:
100-meter jog
10 PVC back-rack lunges
10 PVC back-rack step-ups

1 set:
100-meter jog
10 barbell back-rack lunges
10 barbell back-rack step-ups

– RX –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)

– INTERMEDIATE –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
10 snatches (65/95 lb)

– BEGINNER –
AMRAP 30 with a partner:
30 KB goblet hold step-ups (18/12 lb) (21/21 in)
15 cleans (45/35 lb)
30 KB goblet hold step-ups (18/12 lb) (21/21 in)
10 snatches (45/35 lb)

– MASTERS 55+ –
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb)(20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb)(20 in)
10 snatches (65/95 lb)

1 set:
1:00 child’s pose stretch
1:00 seated pike stretch
1:00 seated straddle stretch

AMRAP 30 with a partner:
50 single-DB back-rack step-ups (35/50 lb) (20/20 in)
15 double-DB cleans (35/50 lb)
50 single-DB back-rack step-ups (35/50 lb) (20/20 in)
10 double-DB snatches (35/50 lb)
– If no box is available to step up onto, substitute lunges.