CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time)

For Time…

4 Rounds for Time…

60 Double Unders

20 Single Alternating Dumbbell Hang Power Snatches (50/35) (Switch arms every rep)

15 Toes to Bar

10 Kettlebell Swings (70/55)

Single Dumbbell Hang Power Snatches

Intermediate: 40/30

Scaled: 35/25

Kettlebell Swings

Intermediate: 55/35

Scaled: 35/25

– Switch to Russian (eye level) if need be

Toes to Bar Scale

– 1:1 Toes to Rig

– 1:1 Knees to Chest, Waist, or Elbows

– 1:1 Toes as High as Possible

– 1:1 Ab Mat Sit Ups

Double Unders

– 75 Single Unders

– 75 Line Hops

– 60 Double Taps
This may possibly be the grippiest workout I’ve ever programmed but there’s intention to it. However, if at any point you feel as if safety becomes an issue for yourself in hanging on to a specific movement whether it be the toes to bar, heavy kettlebell swing, or hang power snatch, definitely back off the weight or movement and adjust accordingly. We’re here to get better but not at the expense of safety. Enjoy!