CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

Teams of 3, complete as many rounds and reps as possible of…

1000/700m Ski Erg

80 Box Overs (24/20)

60 Deadlifts (205/145)

40 Power Cleans (205/145)

20 Push Jerks (205/145)

10 Meters = 1 Rep

One athlete will be working at a time.

RX+: 225/155

Intermediate: 185/125

Scaled: 135/95

Beginner: 95/65

MMF: 900 Meters

FFM: 800 Meters

Teams of Two

MM: 700 Meters

FF: 500 Meters

MF: 600 Meters

ONLY if all out of ski ergs, use rowers.