CrossFit Republic, CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 32 Minutes (AMRAP – Reps)

8 Rounds for Total Reps in 32 minutes…

40 second Max Calorie Ski

20 second Rest

40 second Max Burpees over Dumbbell

20 second Rest

40 second Max Calorie Row

20 second Rest

40 second Max Dumbbell Power Snatches (50/35) (One Head Touches Ground) (Reduce weight if needed)

This is a classic interval workout: 40 seconds of work followed by 20 seconds of rest, repeated 8 times. Each round consists of 4 exercises (SkiErg, Burpees, Rowing, and Dumbbell Power Snatches) that each last 40 seconds followed by 20 seconds of rest. To measure your performance, count your reps per round (1 calorie = 1 rep). The goal is to keep your number of reps as constant as possible for the duration of the entire workout.

Score is the total number of repetitions completed before the 32-minute clock stops.

Scaling Option: Decrease the working times from 40 to 30 seconds or 20 Seconds
Athletes can all start on different stations in the event of a packed gym on a Saturday.