CrossFit Republic – Compete Gymnastics Endurance (Checkmark) 5 Rounds for Quality… 8 Strict Pull-ups 2 Rope Climbs, 15 ft Rest 1:30Strict pull-ups build raw pulling strength and fatigue the grip before the rope climbs. Estimated Time – 18:00 Snatch Primer (Checkmark) 3 Rounds of… 3 Snatch Deadlifts + 3 Muscle Snatches + 3 Overhead SquatsBuild...Read More

CrossFit Republic – CrossFit Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps) As Many Rounds and Reps as Possible in 20 Minutes of… 200 Meter Run 10 Alternating Dumbbell Power Snatches (50/35) 15 Push Ups 20 Dumbbell Goblet Reverse Lunges (R/L=2) Intended Stimulus This is a moderate-length conditioning workout...Read More