2025 CrossFit DGA Intragym Showdown

Rx. 

For Time: 

20 Min Time Cap 

-800 M Run (Together) 

Straight into..

2 Sets: 

60 Pull-Ups 

40/32 Calorie Echo Bike 

20 Squat Cleans 155/105 

Straight into.. 

-800 M Run (Together) 

Each 800 m run is completed togther. The 2 rounds of gym work are split as needed by the team. The clock stops when both teammates complete the 800 m run. 

Scaled. 

For Time: 

20 Min Time Cap 

-800 M Run (Together) 

Straight into..

2 Sets: 

60 Ring Row

40/32 Calorie Echo Bike 

20 Squat Cleans 95/65

Straight into.. 

-800 M Run (Together) 

Each 800 m run is completed togther. The 2 rounds of gym work are split as needed by the team. The clock stops when both teammates complete the 800 m run. 

*This is a 2-score workout 

For Max Calories and Max Load: 

9 Min Alternating EMOM: 

Min 1: Partner 1: AMRAP Cals C2 Bike 8/6 Mandatory Damper Setting 

          Partner 2: For Max Load: 

                        - 3 Deadlifts 

                        - 2 Cleans 

                        - 1 Shoulder To Overhead 

Min 2: Partner 2: AMRAP Cals C2 Bike 8/6 Mandatory Damper Setting 

          Partner 1: For Max Load: 

                        - 3 Deadlifts 

                        - 2 Cleans 

                        - 1 Shoulder To Overhead 

Min 3: Rest/ Transition 

*This 3 min EMOM will repeat for 3 Total Rds (9 Total Min) 

Score 1: Max Cals Accumulated On C2 Bike 

*This is a 2-score workout 

For Max Calories and Max Load: 

9 Min Alternating EMOM: 

Min 1: Partner 1: AMRAP Cals C2 Bike 8/6 Mandatory Damper Setting 

          Partner 2: For Max Load: 

                        - 3 Deadlifts 

                        - 2 Cleans 

                        - 1 Shoulder To Overhead 

Min 2: Partner 2: AMRAP Cals C2 Bike 8/6 Mandatory Damper Setting 

          Partner 1: For Max Load: 

                        - 3 Deadlifts 

                        - 2 Cleans 

                        - 1 Shoulder To Overhead 

Min 3: Rest/ Transition 

*This 3 min EMOM will repeat for 3 Total Rds (9 Total Min) 

Score: Total combined load for heaviest complex completed for each teammate 

Rx. 

2-2-2-3 Min Intervals: 

Partner 1: 12/9 Cal Ski 

Partner 2: 12/9 Toes To Bar 

Partner 1: 12/9 Toes To Bar 

Partner 2: 12/9 Cal Ski 

Straight Into.. 

Accumulate Max Synchro Burpee Broad Jumps 5Ft/4Ft In Remaining Interval Time 

*1 Min Rest Between Intervals 

*Score is total number of burpee broad jumps accumulated 

Scaled. 

2-2-2-3 Min Intervals: 

Partner 1: 12/9 Cal Ski 

Partner 2: 12/9 Hanging Knee Raises 

Partner 1: 12/9 Hanging Knee Raises  

Partner 2: 12/9 Cal Ski 

Straight Into.. 

Accumulate Max Synchro Burpee Broad Jumps 4Ft/3Ft In Remaining Interval Time 

*1 Min Rest Between Intervals 

*Score is total number of burpee broad jumps accumulated 

Rx. 

6 Rounds For Time: 

You Go, I Go (Teammates will alternate rounds)

14 Min Time Cap

-75 Double Unders 

-18 Single Arm DB Snatch (Alternating) 50/35 

-12/6 HSPU 

*Partner 1 will complete a full round of work before running back to the start line and tagging partner 2 (3 full rounds each) 

Scaled. 

6 Rounds For Time: 

You Go, I Go (Teammates will alternate rounds)

14 Min Time Cap

-100 Single Unders  

-18 Single Arm DB Snatch (Alternating) 35/20 

-12 Dual DB Push Press 35/20s 

*Partner 1 will complete a full round of work before running back to the start line and tagging partner 2 (3 full rounds each)