CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 27 – 30 Minutes (AMRAP – Rounds and Reps)

5 Rounds for Total Rounds and Reps

As Many Rounds and Reps as Possible in 3 Minutes of…

Buy In: 250/200 Meter Row/Ski 12/10 Calorie Bike

12 Hang Power Cleans (95/65)

10 Lateral Bar Over Burpees

Rest 3 minutes between efforts.

Keep track of the rounds and reps of each AMRAP. Add all the rounds together and add all the reps together. That will be the score you enter. You will not create “accomplished” rounds out of reps across the 5 separate AMRAPs. The machine is just a buy in and worth nothing.

RX+: 115/85

Intermediate: 75/55

Scaled: 45/35

Beginner: Single Dumbbell Alternating Hang Power Clean

Chest to Bar Pull Up Scales

– 1:1 Any variation of a pull up

– 1:1 Ring Row

If we have a massive Saturday showing, add 3 extra minutes and run this workout in two heats to make sure we have enough space on the rig and floor as well as equipment.