CrossFit Republic – CrossFit

Bring a Friend Free Saturday WOD – 24 Minutes (AMRAP – Rounds)

Every Minute on the Minute Complete the Following Work…

Minute 1: 12/10 Calorie Bike or 15/12 Calorie Ski Only if all out of Bikes

Minute 2: 15 Kettlebell Swings (70/55)

Minute 3: 12 Shuttle Runs (30 Feet) (D/B = 2)

Minute 4: 15 Toes to Bar

*Score is amount of rounds completed as prescribed/ 24 is a perfect score.

Athletes, our Saturdays have been jam packed and if that’s the case today, we can get into small groups of 3 to 4 and start at different station of this EMOM in order to ensure we don’t run out of equipment. Due to the shuttle runs, ensure that dumbbells are not in the middle of the gym floor. This EMOM is designed to work on some challenging movements under fatigue. If you need to enhance or adjust this workout to meet your needs and capabilities, please do so.

Kettlebell Swings

– Modify the weight

– Modify Range of Motion

Toes to Bar

– 15 Ab Mat Sit Ups

– 1:1 Toes as High as Possible

– 1:1 Strict Hanging Knee or Toe Raises

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