CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Every 3 Minutes on the 3 Minutes Complete…

5 Front Squats with 3 Second Pause at the Bottom

60%, 65%, 70%, 70%, 70%

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps in 12 Minutes of…

10 Wall Balls (30/20)

10 Calorie Row or Ski

20 Double Unders

15 Wall Balls (30/20)

15 Calorie Row or Ski

40 Double Unders

Intermediate: 20/14

Scaled: 14/10

Beginner: 10/6

Add 5 Wall Balls, 5 Calories, and 20 Double Unders Each Round Until Time Expires

Double Under Modification:

– Single Unders: 30, 60, 90, 120 (Climb by 30s on singles)

– Line Hops: Same as above

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

15/12 Calorie Bike

20 Single Dumbbell Goblet Squats (35/25)

60 Double Unders

20 Slam Ball Thrusters (30/20)

Modify weight if needed to something you can do in 1-2 sets.

Double Under Modification

– 75 Singles

– 75 Line Hops